Banana vs. Cashews
Nutrition comparison of Banana and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and cashews:
- Both cashews and banana are high in dietary fiber and potassium.
- Cashew has 52% less sugar than banana.
- Cashew has more thiamin and pantothenic acid.
- Cashew has signficantly more calcium than banana.
- Cashew is an excellent source of iron and protein.
USDA sources for nutritional information: Banana (Bananas, raw) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and banana has 84% less calories than cashew - cashew has 553 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is lighter in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Banana has a macronutrient ratio of 5:93:3 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Cashews | |
|---|---|---|
| Protein | 5% | 13% |
| Carbohydrates | 93% | 21% |
| Fat | 3% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and banana has 24% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both cashews and banana are high in dietary fiber. Cashew has 27% more dietary fiber than banana - cashew has 3.3g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Cashew has 52% less sugar than banana - cashew has 5.9g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 15 times more protein than banana - cashew has 18.2g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Cashew is high in saturated fat and banana has 99% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has 16 times more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Banana and cashews contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and banana contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Cashew has 67 times more Vitamin K than banana - cashew has 34.1ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Cashew has more thiamin and pantothenic acid. Both banana and cashews contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Banana | Cashews | |
|---|---|---|
| Thiamin | 0.031 MG | 0.423 MG |
| Riboflavin | 0.073 MG | 0.058 MG |
| Niacin | 0.665 MG | 1.062 MG |
| Pantothenic acid | 0.334 MG | 0.864 MG |
| Vitamin B6 | 0.367 MG | 0.417 MG |
| Folate | 20 UG | 25 UG |
Minerals
calcium
Cashew has signficantly more calcium than banana - cashew has 37mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Cashew is an excellent source of iron and it has 24 times more iron than banana - cashew has 6.7mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both cashews and banana are high in potassium. Cashew has 84% more potassium than banana - cashew has 660mg 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 banana and cashews contain significant amounts of lutein + zeaxanthin.
| Banana | Cashews | |
|---|---|---|
| beta-carotene | 26 UG | ~ |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.062 G |
| Total | 0.027 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than banana per 100 grams.
| Banana | Cashews | |
|---|---|---|
| linoleic acid | 0.046 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.046 G | 8.048 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.
Banana g
()
|
Daily Values (%) |
Cashews g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cashews or banana contain more calories in 100 grams?Cashew is high in calories and banana has 80% less calories than cashew - cashew has 553 calories in 100g and banana has 89 calories.
Does cashews or banana have more carbohydrates?
By weight, cashew is high in carbohydrates and banana has 20% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and banana has 22.8g of carbohydrates.
Does cashews or banana contain more iron?
Cashew is an abundant source of iron and it has 24 times more iron than banana - cashew has 6.7mg of iron in 100 grams and banana has 0.26mg of iron.
Does cashews or banana contain more potassium?
Both cashews and banana are high in potassium. Cashew has 80% more potassium than banana - cashew has 660mg of potassium in 100 grams and banana has 358mg of potassium.