Banana vs. Broccoli

Nutrition comparison of Banana and Broccoli


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

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

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

  • Both broccoli and banana are high in dietary fiber and potassium.
  • Banana has more Vitamin B6, however, broccoli contains more folate.
  • Broccoli has 6.1 times less sugar than banana.
  • Broccoli has 62% less calories than banana.
  • Broccoli has 71% less carbohydrates than banana.
  • Broccoli is a great source of Vitamin K and calcium.
  • Broccoli is an excellent source of Vitamin C.
Detailed nutritional comparison of banana and broccoli 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 Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Banana src
Image of Broccoli src

Calories and Carbs

calories

Broccoli has 62% less calories than banana - broccoli has 34 calories per 100 grams and banana has 89 calories.

For macronutrient ratios, banana is much lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Banana has a macronutrient ratio of 5:93:3 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Banana Broccoli
Protein 5% 28%
Carbohydrates 93% 65%
Fat 3% 7%
Alcohol ~ ~

carbohydrates

Broccoli has 71% less carbohydrates than banana - broccoli has 6.6g of total carbs per 100 grams and banana has 22.8g of carbohydrates.

dietary fiber

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

sugar

Broccoli has 6.1 times less sugar than banana - broccoli has 1.7g of sugar per 100 grams and banana has 12.2g of sugar.



Protein

protein

Broccoli has 159% more protein than banana - broccoli has 2.8g of protein per 100 grams and banana has 1.1g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has 925% more Vitamin C than banana - broccoli has 89.2mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.

Vitamin A

Broccoli has 933% more Vitamin A than banana - broccoli has 31ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.

Vitamin E

Broccoli and banana contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 202 times more Vitamin K than banana - broccoli has 101.6ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.

The B Vitamins

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

Banana Broccoli
Thiamin 0.031 MG 0.071 MG
Riboflavin 0.073 MG 0.117 MG
Niacin 0.665 MG 0.639 MG
Pantothenic acid 0.334 MG 0.573 MG
Vitamin B6 0.367 MG 0.175 MG
Folate 20 UG 63 UG

Minerals

calcium

Broccoli is a great source of calcium and it has 840% more calcium than banana - broccoli has 47mg of calcium per 100 grams and banana has 5mg of calcium.

iron

Broccoli has 181% more iron than banana - broccoli has 0.73mg of iron per 100 grams and banana has 0.26mg of iron.

potassium

Both broccoli and banana are high in potassium. Banana has 13% more potassium than broccoli - broccoli has 316mg 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, both banana and broccoli contain small amounts of myricetin.

Banana Broccoli
kaempferol 0.11 mg 7.84 mg
myricetin 0.01 mg 0.06 mg
Quercetin 0.06 mg 3.26 mg
luteolin ~ 0.8 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, both banana and broccoli contain significant amounts of alpha-carotene.

Banana Broccoli
beta-carotene 26 UG 361 UG
alpha-carotene 25 UG 25 UG
lutein + zeaxanthin 22 UG 1403 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both banana and broccoli contain significant amounts of alpha linoleic acid (ALA).

Banana Broccoli
alpha linoleic acid 0.027 G 0.0215 G
Total 0.027 G 0.0215 G

omega 6s

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

Banana Broccoli
linoleic acid 0.046 G 0.049 G
other omega 6 ~ 0.006 G
Total 0.046 G 0.055 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 Broccoli (Broccoli, raw) .

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G Water G
G Starch G
G Alcohol G