White Rice vs. Banana

Nutrition comparison of Cooked White Rice and Banana


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

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

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

  • Banana has signficantly more Vitamin C than white rice.
  • Banana is a great source of dietary fiber.
  • Banana is an excellent source of potassium.
  • White rice has more thiamin, niacin and folate, however, banana contains more riboflavin and Vitamin B6.
Detailed nutritional comparison of white rice 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 Rice (Rice, white, medium-grain, enriched, cooked) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Banana src

Calories and Carbs

calories

White rice is high in calories and banana has 32% less calories than white rice - white rice has 130 calories per 100 grams and banana has 89 calories.

For macronutrient ratios, white rice is similar to banana for protein, carbs and fat. White rice has a macronutrient ratio of 8:91:2 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Banana
Protein 8% 5%
Carbohydrates 91% 93%
Fat 2% 3%
Alcohol ~ ~

carbohydrates

White rice and banana contain similar amounts carbs - white rice has 28.6g of total carbs per 100 grams and banana has 22.8g of carbohydrates.

dietary fiber

Banana is a great source of dietary fiber and it has 767% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.

sugar

White rice has less sugar than banana - banana has 12.2g of sugar per 100 grams and white rice does not contain significant amounts.



Protein

protein

White rice and banana contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and banana has 1.1g of protein.

Fat

saturated fat

Both white rice and banana are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and banana has 0.11g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Banana and white rice contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

Vitamin K

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

The B Vitamins

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

White Rice Banana
Thiamin 0.167 MG 0.031 MG
Riboflavin 0.016 MG 0.073 MG
Niacin 1.835 MG 0.665 MG
Pantothenic acid 0.411 MG 0.334 MG
Vitamin B6 0.05 MG 0.367 MG
Folate 58 UG 20 UG

Minerals

calcium

White rice and banana contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and banana has 5mg of calcium.

iron

White rice has 473% more iron than banana - white rice has 1.5mg of iron per 100 grams and banana has 0.26mg of iron.

potassium

Banana is an excellent source of potassium and it has 11 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and banana has 358mg of potassium.

Omega-3 and Omega-6

omega 3s

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

White Rice Banana
alpha linoleic acid 0.01 G 0.027 G
Total 0.01 G 0.027 G

omega 6s

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

White Rice Banana
linoleic acid 0.046 G 0.046 G
Total 0.046 G 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Banana (Bananas, raw) .

Cooked White Rice g

()
Daily Values (%)

Banana g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G