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.
Detailed nutritional comparison of oats and banana 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Banana src

Here's an infographic summarizing the nutritional differences between oats and banana. marks particularly rich nutrients.


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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Oats or Banana .

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Banana (Bananas, raw) .

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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.