Avocado vs. Banana

Nutrition comparison of Avocado and Banana


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of avocado versus banana (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in avocado and banana:

  • Both avocado and banana are high in dietary fiber and potassium.
  • Avocado has 39.7 times less sugar than banana.
  • Avocado has 62% less carbohydrates than banana.
  • Avocado has more thiamin, niacin, pantothenic acid and folate.
  • Banana has 17.9 times less saturated fat than avocado.
Detailed nutritional comparison of avocado and banana is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Avocado (Avocados, raw, California) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Banana src

Here's an infographic summarizing the nutritional differences between avocado and banana. marks particularly rich nutrients.


Calories and Carbs

calories

Avocado is high in calories and banana has 47% less calories than avocado - avocado has 167 calories per 100 grams and banana has 89 calories.

For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to banana for protein. Avocado has a macronutrient ratio of 4:19:77 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Banana
Protein 4% 5%
Carbohydrates 19% 93%
Fat 77% 3%
Alcohol ~ ~

carbohydrates

Avocado has 62% less carbohydrates than banana - avocado has 8.6g of total carbs per 100 grams and banana has 22.8g of carbohydrates.

dietary fiber

Both avocado and banana are high in dietary fiber. Avocado has 162% more dietary fiber than banana - avocado has 6.8g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.

sugar

Avocado has 39.7 times less sugar than banana - avocado has 0.3g of sugar per 100 grams and banana has 12.2g of sugar.



Protein

protein

Avocado and banana contain similar amounts of protein - avocado has 2g of protein per 100 grams and banana has 1.1g of protein.

Fat

saturated fat

Banana has 17.9 times less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and banana has 0.11g of saturated fat.

Vitamins

Vitamin C

Avocado and banana contain similar amounts of Vitamin C - avocado has 8.8mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.

Vitamin A

Avocado and banana contain similar amounts of Vitamin A - avocado has 7ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.

Vitamin E

Avocado has 18 times more Vitamin E than banana - avocado has 2mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.

Vitamin K

Avocado has 41 times more Vitamin K than banana - avocado has 21ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.

The B Vitamins

Avocado has more thiamin, niacin, pantothenic acid and folate. Both avocado and banana contain significant amounts of riboflavin and Vitamin B6.

Avocado Banana
Thiamin 0.075 MG 0.031 MG
Riboflavin 0.143 MG 0.073 MG
Niacin 1.912 MG 0.665 MG
Pantothenic acid 1.463 MG 0.334 MG
Vitamin B6 0.287 MG 0.367 MG
Folate 89 UG 20 UG

Minerals

calcium

Avocado has 160% more calcium than banana - avocado has 13mg of calcium per 100 grams and banana has 5mg of calcium.

iron

Avocado and banana contain similar amounts of iron - avocado has 0.61mg of iron per 100 grams and banana has 0.26mg of iron.

potassium

Both avocado and banana are high in potassium. Avocado has 42% more potassium than banana - avocado has 507mg of potassium per 100 grams and banana has 358mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both avocado and banana contain significant amounts of alpha-carotene.

Avocado Banana
beta-carotene 63 UG 26 UG
alpha-carotene 24 UG 25 UG
lutein + zeaxanthin 271 UG 22 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than banana per 100 grams.

Avocado Banana
alpha linoleic acid 0.125 G 0.027 G
Total 0.125 G 0.027 G

omega 6s

Comparing omega-6 fatty acids, avocado has more linoleic acid than banana per 100 grams.

Avocado Banana
linoleic acid 1.674 G 0.046 G
other omega 6 0.015 G ~
Total 1.689 G 0.046 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Banana (Bananas, raw) .

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G Starch G
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