Banana vs. Strawberries

Nutrition comparison of Banana and Strawberries


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

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

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

  • Banana has more riboflavin, pantothenic acid and Vitamin B6.
  • Banana is a great source of dietary fiber.
  • Banana is an excellent source of potassium.
  • Strawberry has 60% less sugar than banana.
  • Strawberry has 64% less calories than banana.
  • Strawberry has 66% less carbohydrates than banana.
  • Strawberry is an excellent source of Vitamin C.
Detailed nutritional comparison of banana and strawberries 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 Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Banana src
Image of Strawberries src

Calories and Carbs

calories

Strawberry has 64% less calories than banana - strawberry has 32 calories per 100 grams and banana has 89 calories.

For macronutrient ratios, banana is heavier in carbs, lighter in fat and similar to strawberries for protein. Banana has a macronutrient ratio of 4:93:3 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Banana Strawberries
Protein 4% 7%
Carbohydrates 93% 85%
Fat 3% 8%
Alcohol ~ ~

carbohydrates

Strawberry has 66% less carbohydrates than banana - strawberry has 7.7g 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 30% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.

sugar

Strawberry has 60% less sugar than banana - strawberry has 4.9g of sugar per 100 grams and banana has 12.2g of sugar.



Protein

protein

Strawberries and banana contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and banana has 1.1g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Strawberry is an excellent source of Vitamin C and it has 576% more Vitamin C than banana - strawberry has 58.8mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.

Vitamin A

Strawberries and banana contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.

Vitamin E

Strawberries and banana contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.

Vitamin K

Strawberries and banana contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.

The B Vitamins

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

Banana Strawberries
Thiamin 0.031 MG 0.024 MG
Riboflavin 0.073 MG 0.022 MG
Niacin 0.665 MG 0.386 MG
Pantothenic acid 0.334 MG 0.125 MG
Vitamin B6 0.367 MG 0.047 MG
Folate 20 UG 24 UG

Minerals

calcium

Strawberry has 220% more calcium than banana - strawberry has 16mg of calcium per 100 grams and banana has 5mg of calcium.

iron

Strawberries and banana contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and banana has 0.26mg of iron.

potassium

Banana is an excellent source of potassium and it has 134% more potassium than strawberry - strawberry has 153mg 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 strawberries contain small amounts of myricetin.

Banana Strawberries
kaempferol 0.11 mg 0.5 mg
myricetin 0.01 mg 0.04 mg
Quercetin 0.06 mg 1.11 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, both banana and strawberries contain significant amounts of lutein + zeaxanthin.

Banana Strawberries
beta-carotene 26 UG 7 UG
alpha-carotene 25 UG ~
lutein + zeaxanthin 22 UG 26 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than banana per 100 grams.

Banana Strawberries
alpha linoleic acid 0.027 G 0.065 G
Total 0.027 G 0.065 G

omega 6s

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

Banana Strawberries
linoleic acid 0.046 G 0.09 G
Total 0.046 G 0.09 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 Strawberries (Strawberries, raw) .

Banana g

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G Water G
G Starch G
G Alcohol G