Banana vs. Orange Juice
Nutrition comparison of Banana and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and orange juice:
- Banana has more alpha-carotene than orange juice, however, orange juice contains more lutein + zeaxanthin than banana.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
- Orange juice has 54% less carbohydrates than banana.
- Orange juice has more thiamin, however, banana contains more riboflavin and Vitamin B6.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Banana (Bananas, raw) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange juice has 49% less calories than banana - orange juice has 45 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is similar to orange juice for protein, carbs and fat. Banana has a macronutrient ratio of 5:93:3 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Orange Juice | |
|---|---|---|
| Protein | 5% | 6% |
| Carbohydrates | 93% | 90% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice has 54% less carbohydrates than banana - orange juice has 10.4g 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 orange juice - orange juice has 0.2g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Orange juice and banana contain similar amounts of sugar - orange juice has 8.4g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Orange juice and banana contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both orange juice and banana are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 475% more Vitamin C than banana - orange juice has 50mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Orange juice and banana contain similar amounts of Vitamin A - orange juice has 10ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Orange juice and banana contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Orange juice and banana contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Orange juice has more thiamin, however, banana contains more riboflavin and Vitamin B6. Both banana and orange juice contain significant amounts of niacin, pantothenic acid and folate.
| Banana | Orange Juice | |
|---|---|---|
| Thiamin | 0.031 MG | 0.09 MG |
| Riboflavin | 0.073 MG | 0.03 MG |
| Niacin | 0.665 MG | 0.4 MG |
| Pantothenic acid | 0.334 MG | 0.19 MG |
| Vitamin B6 | 0.367 MG | 0.04 MG |
| Folate | 20 UG | 30 UG |
Minerals
calcium
Orange juice and banana contain similar amounts of calcium - orange juice has 11mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Orange juice and banana contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 79% more potassium than orange juice - orange juice has 200mg 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 orange juice contain small amounts of myricetin.
| Banana | Orange Juice | |
|---|---|---|
| kaempferol | 0.11 mg | ~ |
| myricetin | 0.01 mg | 0.05 mg |
| Quercetin | 0.06 mg | 0.25 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 alpha-carotene than orange juice per 100 grams, however, orange juice contains more lutein + zeaxanthin than banana per 100 grams. Both banana and orange juice contain significant amounts of beta-carotene.
| Banana | Orange Juice | |
|---|---|---|
| beta-carotene | 26 UG | 33 UG |
| alpha-carotene | 25 UG | 6 UG |
| lutein + zeaxanthin | 22 UG | 115 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Banana | Orange Juice | |
|---|---|---|
| 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 orange juice contain small amounts of linoleic acid.
| Banana | Orange Juice | |
|---|---|---|
| linoleic acid | 0.046 G | 0.029 G |
| Total | 0.046 G | 0.029 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 Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Banana g
()
|
Daily Values (%) |
Orange Juice 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 orange juice or banana contain more calories in 100 grams?Orange juice has 50% less calories than banana - orange juice has 45 calories in 100g and banana has 89 calories.
Does orange juice or banana have more carbohydrates?
By weight, orange juice has 50% fewer carbohydrates than banana - orange juice has 10.4g of carbs for 100g and banana has 22.8g of carbohydrates.
Does orange juice or banana contain more potassium?
Banana is a rich source of potassium and it has 80% more potassium than orange juice - orange juice has 200mg of potassium in 100 grams and banana has 358mg of potassium.