Banana vs. Walnut
Nutrition comparison of Banana and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and walnut:
- Both walnut and banana are high in dietary fiber and potassium.
- Walnut has 3.6 times less sugar than banana.
- Walnut has more thiamin and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and protein.
USDA sources for nutritional information: Banana (Bananas, raw) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and banana has 86% less calories than walnut - walnut has 654 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is lighter in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Banana has a macronutrient ratio of 5:93:3 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Walnut | |
|---|---|---|
| Protein | 5% | 9% |
| Carbohydrates | 93% | 8% |
| Fat | 3% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut has 40% less carbohydrates than banana - walnut has 13.7g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both walnut and banana are high in dietary fiber. Walnut has 158% more dietary fiber than banana - walnut has 6.7g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Walnut has 3.6 times less sugar than banana - walnut has 2.6g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 12 times more protein than banana - walnut has 15.2g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Walnut is high in saturated fat and banana has 98% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has 569% more Vitamin C than walnut - walnut has 1.3mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Walnut and banana contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Walnut and banana contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Walnut and banana contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Walnut has more thiamin and folate. Both banana and walnut contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Banana | Walnut | |
|---|---|---|
| Thiamin | 0.031 MG | 0.341 MG |
| Riboflavin | 0.073 MG | 0.15 MG |
| Niacin | 0.665 MG | 1.125 MG |
| Pantothenic acid | 0.334 MG | 0.57 MG |
| Vitamin B6 | 0.367 MG | 0.537 MG |
| Folate | 20 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 18 times more calcium than banana - walnut has 98mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Walnut is a great source of iron and it has 10 times more iron than banana - walnut has 2.9mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both walnut and banana are high in potassium. Walnut has 23% more potassium than banana - walnut has 441mg 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,
| Banana | Walnut | |
|---|---|---|
| beta-carotene | 26 UG | 12 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 9.08 G |
| Total | 0.027 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than banana per 100 grams.
| Banana | Walnut | |
|---|---|---|
| linoleic acid | 0.046 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.046 G | 38.156 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 (%) |
Walnut 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 walnut or banana contain more calories in 100 grams?Walnut is high in calories and banana has 90% less calories than walnut - walnut has 654 calories in 100g and banana has 89 calories.
Does walnut or banana have more carbohydrates?
By weight, walnut has 40% fewer carbohydrates than banana - walnut has 13.7g of carbs for 100g and banana has 22.8g of carbohydrates.
Does walnut or banana contain more calcium?
Walnut is a rich source of calcium and it has 18 times more calcium than banana - walnut has 98mg of calcium in 100 grams and banana has 5mg of calcium.
Does walnut or banana contain more potassium?
Both walnut and banana are high in potassium. Walnut has 20% more potassium than banana - walnut has 441mg of potassium in 100 grams and banana has 358mg of potassium.