Banana vs. Orange

Nutrition comparison of Banana and Orange


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

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

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

  • Both orange and banana are high in dietary fiber.
  • Banana is an excellent source of potassium.
  • Orange has more beta-carotene and lutein + zeaxanthin than banana, however, banana contains more alpha-carotene than orange.
  • Orange has more thiamin, however, banana contains more Vitamin B6.
  • Orange is a great source of calcium.
  • Orange is an excellent source of Vitamin C.
Detailed nutritional comparison of banana and orange 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 Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.


Image of Banana src
Image of Orange src

Calories and Carbs

calories

Orange has 48% less calories than banana - orange has 46 calories per 100 grams and banana has 89 calories.

For macronutrient ratios, banana is similar to orange for protein, carbs and fat. Banana has a macronutrient ratio of 5:93:3 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Banana Orange
Protein 5% 6%
Carbohydrates 93% 91%
Fat 3% 4%
Alcohol ~ ~

carbohydrates

Orange has 49% less carbohydrates than banana - orange has 11.5g of total carbs per 100 grams and banana has 22.8g of carbohydrates.

dietary fiber

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

sugar

Orange and banana contain similar amounts of sugar - orange has 9.1g of sugar per 100 grams and banana has 12.2g of sugar.

Protein

protein

Orange and banana contain similar amounts of protein - orange has 0.7g of protein per 100 grams and banana has 1.1g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Orange is an excellent source of Vitamin C and it has 417% more Vitamin C than banana - orange has 45mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.

Vitamin A

Orange and banana contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.

Vitamin E

Orange and banana contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.

Vitamin K

Banana and orange contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and orange does not contain significant amounts.

The B Vitamins

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

Banana Orange
Thiamin 0.031 MG 0.1 MG
Riboflavin 0.073 MG 0.04 MG
Niacin 0.665 MG 0.4 MG
Pantothenic acid 0.334 MG 0.25 MG
Vitamin B6 0.367 MG 0.051 MG
Folate 20 UG 17 UG

Minerals

calcium

Orange is a great source of calcium and it has 760% more calcium than banana - orange has 43mg of calcium per 100 grams and banana has 5mg of calcium.

iron

Orange and banana contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and banana has 0.26mg of iron.

potassium

Banana is an excellent source of potassium and it has 112% more potassium than orange - orange has 169mg 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, orange has more beta-carotene and lutein + zeaxanthin than banana per 100 grams, however, banana contains more alpha-carotene than orange per 100 grams.

Banana Orange
beta-carotene 26 UG 71 UG
alpha-carotene 25 UG 11 UG
lutein + zeaxanthin 22 UG 129 UG

Omega-3 and Omega-6

omega 3s

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

Banana Orange
alpha linoleic acid 0.027 G 0.011 G
Total 0.027 G 0.011 G

omega 6s

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

Banana Orange
linoleic acid 0.046 G 0.031 G
Total 0.046 G 0.031 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Banana or Orange .

Note: The specific food items compared are: Banana (Bananas, raw) and Orange (Oranges, raw, Florida) .

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G Starch G
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FAQ

Does orange or banana contain more calories in 100 grams?
Orange has 50% less calories than banana - orange has 46 calories in 100g and banana has 89 calories.

Does orange or banana have more carbohydrates?
By weight, orange has 50% fewer carbohydrates than banana - orange has 11.5g of carbs for 100g and banana has 22.8g of carbohydrates.

Does orange or banana contain more potassium?
Banana is a rich source of potassium and it has 110% more potassium than orange - orange has 169mg of potassium in 100 grams and banana has 358mg of potassium.

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