Banana vs. Raspberries
Nutrition comparison of Banana and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and raspberries:
- Both raspberries and banana are high in dietary fiber.
- Banana has more beta-carotene than raspberry, however, raspberry contains more lutein + zeaxanthin than banana.
- Banana has more riboflavin and Vitamin B6.
- Banana is an excellent source of potassium.
- Raspberry has 64% less sugar than banana.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Banana (Bananas, raw) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberry has 42% less calories than banana - raspberry has 52 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is heavier in carbs, lighter in fat and similar to raspberries for protein. Banana has a macronutrient ratio of 5:93:3 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Raspberries | |
|---|---|---|
| Protein | 5% | 8% |
| Carbohydrates | 93% | 82% |
| Fat | 3% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberry has 48% less carbohydrates than banana - raspberry has 11.9g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both raspberries and banana are high in dietary fiber. Raspberry has 150% more dietary fiber than banana - raspberry has 6.5g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Raspberry has 64% less sugar than banana - raspberry has 4.4g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Raspberries and banana contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both raspberries and banana are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 201% more Vitamin C than banana - raspberry has 26.2mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Raspberries and banana contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Raspberries and banana contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Raspberries and banana contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more riboflavin and Vitamin B6. Both banana and raspberries contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Banana | Raspberries | |
|---|---|---|
| Thiamin | 0.031 MG | 0.032 MG |
| Riboflavin | 0.073 MG | 0.038 MG |
| Niacin | 0.665 MG | 0.598 MG |
| Pantothenic acid | 0.334 MG | 0.329 MG |
| Vitamin B6 | 0.367 MG | 0.055 MG |
| Folate | 20 UG | 21 UG |
Minerals
calcium
Raspberry has 400% more calcium than banana - raspberry has 25mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Raspberry has 165% more iron than banana - raspberry has 0.69mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 137% more potassium than raspberry - raspberry has 151mg 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 raspberries contain small amounts of kaempferol.
| Banana | Raspberries | |
|---|---|---|
| kaempferol | 0.11 mg | 0.06 mg |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.06 mg | 1.05 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 beta-carotene than raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than banana per 100 grams. Both banana and raspberries contain significant amounts of alpha-carotene.
| Banana | Raspberries | |
|---|---|---|
| beta-carotene | 26 UG | 12 UG |
| alpha-carotene | 25 UG | 16 UG |
| lutein + zeaxanthin | 22 UG | 136 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.126 G |
| Total | 0.027 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than banana per 100 grams.
| Banana | Raspberries | |
|---|---|---|
| linoleic acid | 0.046 G | 0.249 G |
| Total | 0.046 G | 0.249 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 Raspberries (Raspberries, raw) .
Banana g
()
|
Daily Values (%) |
Raspberries 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 raspberries or banana contain more calories in 100 grams?Raspberry has 40% less calories than banana - raspberry has 52 calories in 100g and banana has 89 calories.
Does raspberries or banana have more carbohydrates?
By weight, raspberry has 50% fewer carbohydrates than banana - raspberry has 11.9g of carbs for 100g and banana has 22.8g of carbohydrates.
Does raspberries or banana contain more potassium?
Banana is a rich source of potassium and it has 140% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and banana has 358mg of potassium.