Banana vs. Grapes

Nutrition comparison of Banana and Grapes


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

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

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

  • Banana has more alpha-carotene than grape, however, grape contains more lutein + zeaxanthin than banana.
  • Banana has more niacin, pantothenic acid, Vitamin B6 and folate.
  • Banana is a great source of dietary fiber.
  • Banana is an excellent source of potassium.
Detailed nutritional comparison of banana and grapes 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 Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.


Image of Banana src
Image of Grapes src

Calories and Carbs

calories

Grape has 22% less calories than banana - banana has 89 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, banana is similar to grapes for protein, carbs and fat. Banana has a macronutrient ratio of 5:93:3 and for grapes, 4:94:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Banana Grapes
Protein 5% 4%
Carbohydrates 93% 94%
Fat 3% 2%
Alcohol ~ ~

carbohydrates

Banana and grapes contain similar amounts of carbs - banana has 22.8g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

Banana is a great source of dietary fiber and it has 189% more dietary fiber than grape - banana has 2.6g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.

sugar

Banana and grapes contain similar amounts of sugar - banana has 12.2g of sugar per 100 grams and grape has 15.5g of sugar.

Protein

protein

Banana and grapes contain similar amounts of protein - banana has 1.1g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Both banana and grapes are low in saturated fat - banana has 0.11g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

Vitamins

Vitamin C

Banana has 172% more Vitamin C than grape - banana has 8.7mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.

Vitamin A

Banana and grapes contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.

Vitamin E

Banana and grapes contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.

Vitamin K

Banana and grapes contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.

The B Vitamins

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

Banana Grapes
Thiamin 0.031 MG 0.069 MG
Riboflavin 0.073 MG 0.07 MG
Niacin 0.665 MG 0.188 MG
Pantothenic acid 0.334 MG 0.05 MG
Vitamin B6 0.367 MG 0.086 MG
Folate 20 UG 2 UG

Minerals

calcium

Banana and grapes contain similar amounts of calcium - banana has 5mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Banana and grapes contain similar amounts of iron - banana has 0.26mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Banana is an excellent source of potassium and it has 87% more potassium than grape - banana has 358mg of potassium per 100 grams and grape has 191mg 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, banana has more alpha-carotene than grape per 100 grams, however, grape contains more lutein + zeaxanthin than banana per 100 grams. Both banana and grapes contain significant amounts of beta-carotene.

Banana Grapes
beta-carotene 26 UG 39 UG
alpha-carotene 25 UG 1 UG
lutein + zeaxanthin 22 UG 72 UG

Omega-3 and Omega-6

omega 3s

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

Banana Grapes
alpha linoleic acid 0.027 G 0.011 G
Total 0.027 G 0.011 G

omega 6s

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

Banana Grapes
linoleic acid 0.046 G 0.037 G
Total 0.046 G 0.037 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 Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .

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G Water G
G Starch G
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FAQ

Does banana or grapes contain more calories in 100 grams?
Grape has 20% less calories than banana - banana has 89 calories in 100g and grape has 69 calories.

Does banana or grapes have more carbohydrates?
By weight, banana and grapes contain similar amounts of carbs - banana has 22.8g of carbs for 100g and grape has 18.1g of carbohydrates.

Does banana or grapes contain more potassium?
Banana is a rich source of potassium and it has 90% more potassium than grape - banana has 358mg of potassium in 100 grams and grape has 191mg of potassium.