Egg vs. Banana

Nutrition comparison of Egg and Banana


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

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

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

  • Banana has 26.9 times less saturated fat than egg.
  • Banana has signficantly more Vitamin C than egg.
  • Banana is a great source of dietary fiber.
  • Banana is an excellent source of potassium.
  • Egg has 32 times less sugar than banana.
  • Egg has more lutein + zeaxanthin than banana, however, banana contains more beta-carotene and alpha-carotene than egg.
  • Egg has more riboflavin, pantothenic acid, folate and Vitamin B12, however, banana contains more niacin and Vitamin B6.
  • Egg has signficantly less carbohydrates than banana.
  • Egg has signficantly more iron than banana.
  • Egg is a great source of Vitamin D and calcium.
  • Egg is an excellent source of Vitamin A and protein.
  • For omega-3 fatty acids, egg has more dha than banana.
Detailed nutritional comparison of egg 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: Egg (Egg, whole, raw, fresh) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Banana src

Calories and Carbs

calories

Egg is high in calories and banana has 38% less calories than egg - egg has 143 calories per 100 grams and banana has 89 calories.

For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to banana per calorie. Egg has a macronutrient ratio of 36:2:62 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Banana
Protein 36% 5%
Carbohydrates 2% 93%
Fat 62% 3%
Alcohol ~ ~

carbohydrates

Egg has signficantly less carbohydrates than banana - egg has 0.72g 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 more dietary fiber than egg - banana has 2.6g of dietary fiber per 100 grams and egg does not contain significant amounts.

sugar

Egg has 32 times less sugar than banana - egg has 0.37g of sugar per 100 grams and banana has 12.2g of sugar.



Protein

protein

Egg is an excellent source of protein and it has 10 times more protein than banana - egg has 12.6g of protein per 100 grams and banana has 1.1g of protein.

Fat

saturated fat

Banana has 26.9 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and banana has 0.11g of saturated fat.

trans fat

Both egg and banana are low in trans fat - egg has 0.04g of trans fat per 100 grams and banana does not contain significant amounts.

cholesterol

Egg is high in cholesterol and banana has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and banana does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

Egg is an excellent source of Vitamin A and it has 52 times more Vitamin A than banana - egg has 160ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than banana - egg has 82iu of Vitamin D per 100 grams and banana does not contain significant amounts.

Vitamin E

Egg and banana contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.

Vitamin K

Egg and banana contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.

The B Vitamins

Egg has more riboflavin, pantothenic acid, folate and Vitamin B12, however, banana contains more niacin and Vitamin B6. Both egg and banana contain significant amounts of thiamin.

Egg Banana
Thiamin 0.04 MG 0.031 MG
Riboflavin 0.457 MG 0.073 MG
Niacin 0.075 MG 0.665 MG
Pantothenic acid 1.533 MG 0.334 MG
Vitamin B6 0.17 MG 0.367 MG
Folate 47 UG 20 UG
Vitamin B12 0.89 UG ~

Minerals

calcium

Egg is a great source of calcium and it has 10 times more calcium than banana - egg has 56mg of calcium per 100 grams and banana has 5mg of calcium.

iron

Egg has signficantly more iron than banana - egg has 1.8mg of iron per 100 grams and banana has 0.26mg of iron.

potassium

Banana is an excellent source of potassium and it has 159% more potassium than egg - egg has 138mg 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, egg has more lutein + zeaxanthin than banana per 100 grams, however, banana contains more beta-carotene and alpha-carotene than egg per 100 grams.

Egg Banana
lutein + zeaxanthin 503 UG 22 UG
beta-carotene ~ 26 UG
alpha-carotene ~ 25 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, egg has more DHA than banana per 100 grams. Both egg and banana contain significant amounts of alpha linoleic acid (ALA).

Egg Banana
alpha linoleic acid 0.048 G 0.027 G
DHA 0.058 G ~
DPA 0.007 G ~
Total 0.113 G 0.027 G

omega 6s

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

Egg Banana
other omega 6 0.022 G ~
linoleic acid 1.555 G 0.046 G
Total 1.577 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: Egg (Egg, whole, raw, fresh) and Banana (Bananas, raw) .

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