White Bread vs. Banana

Nutrition comparison of White Bread and Banana


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

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

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

  • Both white bread and banana are high in dietary fiber.
  • Banana has signficantly more Vitamin C than white bread.
  • Banana is an excellent source of potassium.
  • White bread has 59% less sugar than banana.
  • White bread has more thiamin, riboflavin, niacin and folate, however, banana contains more Vitamin B6.
  • White bread is a great source of protein.
  • White bread is an excellent source of calcium and iron.
Detailed nutritional comparison of white bread and banana 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: White Bread (Bread, white wheat) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.


Image of White Bread src
Image of Banana src

Calories and Carbs

calories

White bread is high in calories and banana has 63% less calories than white bread - white bread has 238 calories per 100 grams and banana has 89 calories.

For macronutrient ratios, white bread is heavier in protein, lighter in carbs and heavier in fat compared to banana per calorie. White bread has a macronutrient ratio of 18:74:8 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Bread Banana
Protein 18% 5%
Carbohydrates 74% 93%
Fat 8% 3%
Alcohol ~ ~

carbohydrates

White bread is high in carbohydrates and banana has 48% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and banana has 22.8g of carbohydrates.

dietary fiber

Both white bread and banana are high in dietary fiber. White bread has 254% more dietary fiber than banana - white bread has 9.2g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.

sugar

White bread has 59% less sugar than banana - white bread has 5g of sugar per 100 grams and banana has 12.2g of sugar.

Protein

protein

White bread is a great source of protein and it has 878% more protein than banana - white bread has 10.7g of protein per 100 grams and banana has 1.1g of protein.

Fat

saturated fat

Both white bread and banana are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and banana has 0.11g of saturated fat.

trans fat

Both white bread and banana are low in trans fat - white bread has 0.03g of trans fat per 100 grams and banana does not contain significant amounts.

Vitamins

Vitamin C

Banana has signficantly more Vitamin C than white bread - banana has 8.7mg of Vitamin C per 100 grams and white bread does not contain significant amounts.

Vitamin A

Banana and white bread contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and white bread does not contain significant amounts.

Vitamin E

White bread and banana contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.

Vitamin K

White bread and banana contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.

The B Vitamins

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

White Bread Banana
Thiamin 0.51 MG 0.031 MG
Riboflavin 0.255 MG 0.073 MG
Niacin 4.455 MG 0.665 MG
Pantothenic acid 0.455 MG 0.334 MG
Vitamin B6 0.08 MG 0.367 MG
Folate 127 UG 20 UG

Minerals

calcium

White bread is an excellent source of calcium and it has 135 times more calcium than banana - white bread has 684mg of calcium per 100 grams and banana has 5mg of calcium.

iron

White bread is an excellent source of iron and it has 17 times more iron than banana - white bread has 4.9mg of iron per 100 grams and banana has 0.26mg of iron.

potassium

Banana is an excellent source of potassium and it has 182% more potassium than white bread - white bread has 127mg 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 white bread and banana contain significant amounts of lutein + zeaxanthin.

White Bread Banana
beta-carotene 2 UG 26 UG
lutein + zeaxanthin 25 UG 22 UG
alpha-carotene ~ 25 UG

Omega-3 and Omega-6

omega 3s

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

White Bread Banana
alpha linoleic acid 0.083 G 0.027 G
EPA 0.003 G ~
Total 0.086 G 0.027 G

omega 6s

Comparing omega-6 fatty acids, white bread has more linoleic acid than banana per 100 grams.

White Bread Banana
other omega 6 0.002 G ~
linoleic acid 0.879 G 0.046 G
Total 0.881 G 0.046 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 White Bread or Banana .

Note: The specific food items compared are: White Bread (Bread, white wheat) and Banana (Bananas, raw) .

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FAQ

Does white bread or banana contain more calories in 100 grams?
White bread is high in calories and banana has 60% less calories than white bread - white bread has 238 calories in 100g and banana has 89 calories.

Does white bread or banana have more carbohydrates?
By weight, white bread is high in carbohydrates and banana has 50% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and banana has 22.8g of carbohydrates.

Does white bread or banana contain more calcium?
White bread is a rich source of calcium and it has 135 times more calcium than banana - white bread has 684mg of calcium in 100 grams and banana has 5mg of calcium.

Does white bread or banana contain more iron?
White bread is an abundant source of iron and it has 17 times more iron than banana - white bread has 4.9mg of iron in 100 grams and banana has 0.26mg of iron.

Does white bread or banana contain more potassium?
Banana is a rich source of potassium and it has 180% more potassium than white bread - white bread has 127mg of potassium in 100 grams and banana has 358mg of potassium.

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