Banana vs. Grape Juice

Nutrition comparison of Banana and Grape Juice


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

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

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

  • Banana has more beta-carotene and alpha-carotene than grape juice, however, grape juice contains more lutein + zeaxanthin than banana.
  • Banana has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Banana has signficantly more Vitamin C than grape juice.
  • Banana is a great source of dietary fiber.
  • Banana is an excellent source of potassium.
Detailed nutritional comparison of banana and grape juice 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: Banana (Bananas, raw) and Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) . Have a correction or suggestions? Shoot us an email.


Image of Banana src
Image of Grape Juice src

Calories and Carbs

calories

Grape juice has 33% less calories than banana - grape juice has 60 calories per 100 grams and banana has 89 calories.

For macronutrient ratios, banana is similar to grape juice for protein, carbs and fat. Banana has a macronutrient ratio of 5:93:3 and for grape juice, 2:96:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Banana Grape Juice
Protein 5% 2%
Carbohydrates 93% 96%
Fat 3% 2%
Alcohol ~ ~

carbohydrates

Grape juice has 35% less carbohydrates than banana - grape juice has 14.8g 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 12 times more dietary fiber than grape juice - grape juice has 0.2g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.

sugar

Grape juice and banana contain similar amounts of sugar - grape juice has 14.2g of sugar per 100 grams and banana has 12.2g of sugar.

Protein

protein

Grape juice and banana contain similar amounts of protein - grape juice has 0.37g of protein per 100 grams and banana has 1.1g of protein.

Fat

saturated fat

Both grape juice and banana are low in saturated fat - grape juice has 0.03g of saturated fat per 100 grams and banana has 0.11g of saturated fat.

Vitamins

Vitamin C

Banana has signficantly more Vitamin C than grape juice - grape juice has 0.1mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.

Vitamin A

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

Vitamin E

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

Vitamin K

Grape juice and banana contain similar amounts of Vitamin K - grape juice has 0.4ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.

The B Vitamins

Banana has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both banana and grape juice contain significant amounts of thiamin.

Banana Grape Juice
Thiamin 0.031 MG 0.017 MG
Riboflavin 0.073 MG 0.015 MG
Niacin 0.665 MG 0.133 MG
Pantothenic acid 0.334 MG 0.048 MG
Vitamin B6 0.367 MG 0.032 MG
Folate 20 UG ~

Minerals

calcium

Grape juice and banana contain similar amounts of calcium - grape juice has 11mg of calcium per 100 grams and banana has 5mg of calcium.

iron

Grape juice and banana contain similar amounts of iron - grape juice has 0.25mg of iron per 100 grams and banana has 0.26mg of iron.

potassium

Banana is an excellent source of potassium and it has 244% more potassium than grape juice - grape juice has 104mg of potassium per 100 grams and banana has 358mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, both banana and grape juice contain small amounts of kaempferol.

Banana Grape Juice
kaempferol 0.11 mg 0.01 mg
myricetin 0.01 mg 0.7 mg
Quercetin 0.06 mg 0.72 mg
apigenin ~ 0.01 mg
luteolin ~ 0.01 mg

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, banana has more beta-carotene and alpha-carotene than grape juice per 100 grams, however, grape juice contains more lutein + zeaxanthin than banana per 100 grams.

Banana Grape Juice
beta-carotene 26 UG 5 UG
alpha-carotene 25 UG ~
lutein + zeaxanthin 22 UG 57 UG

Omega-3 and Omega-6

omega 3s

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

Banana Grape Juice
alpha linoleic acid 0.027 G 0.005 G
Total 0.027 G 0.005 G

omega 6s

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

Banana Grape Juice
linoleic acid 0.046 G 0.017 G
Total 0.046 G 0.017 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: Banana (Bananas, raw) and Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) .

Banana g

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G polyunsaturated fat G
G trans fat G
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protein
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chlorine
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G Water G
G Starch G
G Alcohol G


FAQ

Does grape juice or banana contain more calories in 100 grams?
Grape juice has 30% less calories than banana - grape juice has 60 calories in 100g and banana has 89 calories.

Does grape juice or banana have more carbohydrates?
By weight, grape juice has 40% fewer carbohydrates than banana - grape juice has 14.8g of carbs for 100g and banana has 22.8g of carbohydrates.

Does grape juice or banana contain more potassium?
Banana is a rich source of potassium and it has 240% more potassium than grape juice - grape juice has 104mg of potassium in 100 grams and banana has 358mg of potassium.