Egg White vs. Banana
Nutrition comparison of Egg White and Banana
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and banana:
- Banana has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Banana has signficantly more Vitamin C than egg white.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
- Egg white has 16.2 times less sugar than banana.
- Egg white has signficantly less carbohydrates than banana.
- Egg white is a great source of protein.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg white has 42% less calories than banana - egg white has 52 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and similar to banana for fat. Egg white has a macronutrient ratio of 89:5:6 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Banana | |
|---|---|---|
| Protein | 89% | 5% |
| Carbohydrates | 5% | 93% |
| Fat | 6% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has signficantly less carbohydrates than banana - egg white has 0.73g 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 white - banana has 2.6g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white has 16.2 times less sugar than banana - egg white has 0.71g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Egg white is a great source of protein and it has 900% more protein than banana - egg white has 10.9g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both banana and egg white are low in saturated fat - banana has 0.11g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than egg white - banana has 8.7mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Banana and egg white contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Banana and egg white contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Banana and egg white contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Banana has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both egg white and banana contain significant amounts of pantothenic acid.
| Egg White | Banana | |
|---|---|---|
| Thiamin | 0.004 MG | 0.031 MG |
| Riboflavin | 0.439 MG | 0.073 MG |
| Niacin | 0.105 MG | 0.665 MG |
| Pantothenic acid | 0.19 MG | 0.334 MG |
| Vitamin B6 | 0.005 MG | 0.367 MG |
| Folate | 4 UG | 20 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Egg white and banana contain similar amounts of calcium - egg white has 7mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Egg white and banana contain similar amounts of iron - egg white has 0.08mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 120% more potassium than egg white - egg white has 163mg of potassium per 100 grams and banana has 358mg of potassium.
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.
Egg White g
()
|
Daily Values (%) |
Banana 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 egg white or banana contain more calories in 100 grams?Egg white has 40% less calories than banana - egg white has 52 calories in 100g and banana has 89 calories.
Is egg white or banana better for protein?
Egg white is a great source of protein and it has 900% more protein than banana - egg white has 10.9g of protein per 100 grams and banana has 1.1g of protein.
Does egg white or banana have more carbohydrates?
By weight, egg white has signficantly fewer carbohydrates than banana - egg white has 0.73g of carbs for 100g and banana has 22.8g of carbohydrates.
Does egg white or banana contain more potassium?
Banana is a rich source of potassium and it has 120% more potassium than egg white - egg white has 163mg of potassium in 100 grams and banana has 358mg of potassium.