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.
USDA sources for nutritional information: Banana (Bananas, raw) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
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
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.
Banana g
()
|
Daily Values (%) |
Plums 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 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.