Banana vs. Blueberry

Nutrition comparison of Banana and Blueberry


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

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

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

  • Both blueberry and banana are high in dietary fiber.
  • Banana has more alpha-carotene than blueberry, however, blueberry contains more lutein + zeaxanthin than banana.
  • Banana has more pantothenic acid, Vitamin B6 and folate.
  • Banana is an excellent source of potassium.
Detailed nutritional comparison of banana and blueberry 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: Banana (Bananas, raw) and Blueberry (Blueberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Banana src
Image of Blueberry src

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


Calories and Carbs

calories

Blueberry has 36% less calories than banana - blueberry has 57 calories per 100 grams and banana has 89 calories.

For macronutrient ratios, banana is similar to blueberry for protein, carbs and fat. Banana has a macronutrient ratio of 5:93:3 and for blueberry, 5:91:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Banana Blueberry
Protein 5% 5%
Carbohydrates 93% 91%
Fat 3% 5%
Alcohol ~ ~

carbohydrates

Blueberry has 37% less carbohydrates than banana - blueberry has 14.5g of total carbs per 100 grams and banana has 22.8g of carbohydrates.

dietary fiber

Both blueberry and banana are high in dietary fiber. Blueberry is very similar to blueberry for dietary fiber - blueberry has 2.4g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.

sugar

Blueberry and banana contain similar amounts of sugar - blueberry has 10g of sugar per 100 grams and banana has 12.2g of sugar.



Protein

protein

Blueberry and banana contain similar amounts of protein - blueberry has 0.74g of protein per 100 grams and banana has 1.1g of protein.

Fat

saturated fat

Both blueberry and banana are low in saturated fat - blueberry has 0.03g of saturated fat per 100 grams and banana has 0.11g of saturated fat.

Vitamins

Vitamin C

Blueberry and banana contain similar amounts of Vitamin C - blueberry has 9.7mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.

Vitamin A

Blueberry and banana contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.

Vitamin E

Blueberry and banana contain similar amounts of Vitamin E - blueberry has 0.57mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.

Vitamin K

Blueberry and banana contain similar amounts of Vitamin K - blueberry has 19.3ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.

The B Vitamins

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

Banana Blueberry
Thiamin 0.031 MG 0.037 MG
Riboflavin 0.073 MG 0.041 MG
Niacin 0.665 MG 0.418 MG
Pantothenic acid 0.334 MG 0.124 MG
Vitamin B6 0.367 MG 0.052 MG
Folate 20 UG 6 UG

Minerals

calcium

Blueberry and banana contain similar amounts of calcium - blueberry has 6mg of calcium per 100 grams and banana has 5mg of calcium.

iron

Blueberry and banana contain similar amounts of iron - blueberry has 0.28mg of iron per 100 grams and banana has 0.26mg of iron.

potassium

Banana is an excellent source of potassium and it has 365% more potassium than blueberry - blueberry has 77mg of potassium per 100 grams and banana has 358mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds,

Banana Blueberry
kaempferol 0.11 mg 1.66 mg
myricetin 0.01 mg 1.3 mg
Quercetin 0.06 mg 7.67 mg
luteolin ~ 0.2 mg

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, banana has more alpha-carotene than blueberry per 100 grams, however, blueberry contains more lutein + zeaxanthin than banana per 100 grams. Both banana and blueberry contain significant amounts of beta-carotene.

Banana Blueberry
beta-carotene 26 UG 32 UG
alpha-carotene 25 UG ~
lutein + zeaxanthin 22 UG 80 UG

Omega-3 and Omega-6

omega 3s

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

Banana Blueberry
alpha linoleic acid 0.027 G 0.058 G
Total 0.027 G 0.058 G

omega 6s

Comparing omega-6 fatty acids, both banana and blueberry contain significant amounts of linoleic acid.

Banana Blueberry
linoleic acid 0.046 G 0.088 G
Total 0.046 G 0.088 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: Banana (Bananas, raw) and Blueberry (Blueberries, raw) .

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G Water G
G Starch G
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