Banana vs. Plums

Nutrition comparison of Banana and Plums


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

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

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

  • Banana has more riboflavin, pantothenic acid, Vitamin B6 and folate.
  • Banana is a great source of dietary fiber.
  • Banana is an excellent source of potassium.
  • Plum has more beta-carotene and lutein + zeaxanthin than banana, however, banana contains more alpha-carotene than plum.
Detailed nutritional comparison of banana and plums 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 Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.


Image of Banana src
Image of Plums src

Calories and Carbs

calories

Plum has 48% less calories than banana - plum has 46 calories per 100 grams and banana has 89 calories.

For macronutrient ratios, banana is heavier in carbs and similar to plums for protein and fat. Banana has a macronutrient ratio of 4:93:3 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Banana Plums
Protein 4% 6%
Carbohydrates 93% 89%
Fat 3% 5%
Alcohol ~ ~

carbohydrates

Plum has 50% less carbohydrates than banana - plum has 11.4g 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 86% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.

sugar

Plums and banana contain similar amounts of sugar - plum has 9.9g of sugar per 100 grams and banana has 12.2g of sugar.

Protein

protein

Plums and banana contain similar amounts of protein - plum has 0.7g of protein per 100 grams and banana has 1.1g of protein.

Fat

saturated fat

Both plums and banana are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and banana has 0.11g of saturated fat.

Vitamins

Vitamin C

Plums and banana contain similar amounts of Vitamin C - plum has 9.5mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.

Vitamin A

Plums and banana contain similar amounts of Vitamin A - plum has 17ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.

Vitamin E

Plums and banana contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.

Vitamin K

Plums and banana contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.

The B Vitamins

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

Banana Plums
Thiamin 0.031 MG 0.028 MG
Riboflavin 0.073 MG 0.026 MG
Niacin 0.665 MG 0.417 MG
Pantothenic acid 0.334 MG 0.135 MG
Vitamin B6 0.367 MG 0.029 MG
Folate 20 UG 5 UG

Minerals

calcium

Plums and banana contain similar amounts of calcium - plum has 6mg of calcium per 100 grams and banana has 5mg of calcium.

iron

Plums and banana contain similar amounts of iron - plum has 0.17mg of iron per 100 grams and banana has 0.26mg of iron.

potassium

Banana is an excellent source of potassium and it has 128% more potassium than plum - plum has 157mg 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,

Banana Plums
kaempferol 0.11 mg ~
myricetin 0.01 mg ~
Quercetin 0.06 mg 0.9 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, plum has more beta-carotene and lutein + zeaxanthin than banana per 100 grams, however, banana contains more alpha-carotene than plum per 100 grams.

Banana Plums
beta-carotene 26 UG 190 UG
alpha-carotene 25 UG ~
lutein + zeaxanthin 22 UG 73 UG

Omega-3 and Omega-6

omega 6s

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

Banana Plums
linoleic acid 0.046 G 0.044 G
Total 0.046 G 0.044 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 Plums (Plums, raw) .

Banana g

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G polyunsaturated fat G
G trans fat G
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niacin (Vit B3)
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protein
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biotin (Vit B7)
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choline
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chlorine
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chromium
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G Water G
G Starch G
G Alcohol G


FAQ

Does plums or banana contain more calories in 100 grams?
Plum has 50% less calories than banana - plum has 46 calories in 100g and banana has 89 calories.

Does plums or banana have more carbohydrates?
By weight, plum has 50% fewer carbohydrates than banana - plum has 11.4g of carbs for 100g and banana has 22.8g of carbohydrates.

Does plums or banana contain more potassium?
Banana is a rich source of potassium and it has 130% more potassium than plum - plum has 157mg of potassium in 100 grams and banana has 358mg of potassium.