Flour vs. Banana
Nutrition comparison of Flour and Banana
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and banana:
- Both flour and banana are high in dietary fiber.
- Banana has signficantly more Vitamin C than flour.
- Banana is an excellent source of potassium.
- Flour has 44.3 times less sugar than banana.
- Flour has more thiamin, however, banana contains more Vitamin B6.
- Flour is a great source of protein.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flour is high in calories and banana has 76% less calories than flour - flour has 364 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, flour is heavier in protein, lighter in carbs and similar to banana for fat. Flour has a macronutrient ratio of 12:86:2 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Banana | |
|---|---|---|
| Protein | 12% | 5% |
| Carbohydrates | 86% | 93% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and banana has 70% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both flour and banana are high in dietary fiber. Flour has a little more dietary fiber (4%) than banana by weight - flour has 2.7g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Flour has 44.3 times less sugar than banana - flour has 0.27g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Flour is a great source of protein and it has 848% more protein than banana - flour has 10.3g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both flour and banana are low in saturated fat - flour has 0.16g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than flour - banana has 8.7mg of Vitamin C per 100 grams and flour does not contain significant amounts.
Vitamin A
Banana and flour contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and banana contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Flour and banana contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Flour has more thiamin, however, banana contains more Vitamin B6. Both flour and banana contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Flour | Banana | |
|---|---|---|
| Thiamin | 0.12 MG | 0.031 MG |
| Riboflavin | 0.04 MG | 0.073 MG |
| Niacin | 1.25 MG | 0.665 MG |
| Pantothenic acid | 0.438 MG | 0.334 MG |
| Vitamin B6 | 0.044 MG | 0.367 MG |
| Folate | 26 UG | 20 UG |
Minerals
calcium
Flour has 200% more calcium than banana - flour has 15mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Flour has 350% more iron than banana - flour has 1.2mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 235% more potassium than flour - flour has 107mg 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 flour and banana contain significant amounts of lutein + zeaxanthin.
| Flour | Banana | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 22 UG |
| beta-carotene | ~ | 26 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both flour and banana contain significant amounts of alpha linoleic acid (ALA).
| Flour | Banana | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.027 G |
| Total | 0.022 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, flour has more linoleic acid than banana per 100 grams.
| Flour | Banana | |
|---|---|---|
| linoleic acid | 0.391 G | 0.046 G |
| Total | 0.391 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.
Flour 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 flour or banana contain more calories in 100 grams?Flour is high in calories and banana has 80% less calories than flour - flour has 364 calories in 100g and banana has 89 calories.
Does flour or banana have more carbohydrates?
By weight, flour is high in carbohydrates and banana has 70% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and banana has 22.8g of carbohydrates.
Does flour or banana contain more potassium?
Banana is a rich source of potassium and it has 240% more potassium than flour - flour has 107mg of potassium in 100 grams and banana has 358mg of potassium.