Oats vs. Banana
Nutrition comparison of Oats and Banana
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and banana:
- Both oats and banana are high in dietary fiber and potassium.
- Banana has 9.8 times less saturated fat than oat.
- Banana has signficantly more Vitamin C than oat.
- Oat has more thiamin, pantothenic acid and folate, however, banana contains more Vitamin B6.
- Oat is a great source of calcium.
- Oat is an excellent source of iron and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and banana has 77% less calories than oat - oat has 389 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to banana per calorie. Oats has a macronutrient ratio of 17:67:16 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Banana | |
|---|---|---|
| Protein | 17% | 5% |
| Carbohydrates | 67% | 93% |
| Fat | 16% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and banana has 66% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both oats and banana are high in dietary fiber. Oat has 308% more dietary fiber than banana - oat has 10.6g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Oat has less sugar than banana - banana has 12.2g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 14 times more protein than banana - oat has 16.9g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Banana has 9.8 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than oat - banana has 8.7mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Banana and oats contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Banana and oats contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Banana and oats contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, pantothenic acid and folate, however, banana contains more Vitamin B6. Both oats and banana contain significant amounts of riboflavin and niacin.
| Oats | Banana | |
|---|---|---|
| Thiamin | 0.763 MG | 0.031 MG |
| Riboflavin | 0.139 MG | 0.073 MG |
| Niacin | 0.961 MG | 0.665 MG |
| Pantothenic acid | 1.349 MG | 0.334 MG |
| Vitamin B6 | 0.119 MG | 0.367 MG |
| Folate | 56 UG | 20 UG |
Minerals
calcium
Oat is a great source of calcium and it has 980% more calcium than banana - oat has 54mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Oat is an excellent source of iron and it has 17 times more iron than banana - oat has 4.7mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both oats and banana are high in potassium. Oat has 20% more potassium than banana - oat has 429mg of potassium per 100 grams and banana has 358mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than banana per 100 grams.
| Oats | Banana | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.027 G |
| Total | 0.111 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than banana per 100 grams.
| Oats | Banana | |
|---|---|---|
| linoleic acid | 2.424 G | 0.046 G |
| Total | 2.424 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.
Oats 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 oats or banana contain more calories in 100 grams?Oat is high in calories and banana has 80% less calories than oat - oat has 389 calories in 100g and banana has 89 calories.
Does oats or banana have more carbohydrates?
By weight, oat is high in carbohydrates and banana has 70% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and banana has 22.8g of carbohydrates.
Does oats or banana contain more iron?
Oat is an abundant source of iron and it has 17 times more iron than banana - oat has 4.7mg of iron in 100 grams and banana has 0.26mg of iron.
Does oats or banana contain more potassium?
Both oats and banana are high in potassium. Oat has 20% more potassium than banana - oat has 429mg of potassium in 100 grams and banana has 358mg of potassium.