Yogurt vs. Banana

Nutrition comparison of Yogurt and Banana


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

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

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

  • Banana has 17.7 times less saturated fat than yogurt.
  • Banana has more niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12.
  • Banana is a great source of dietary fiber.
  • Banana is an excellent source of potassium.
  • Yogurt has 3.9 times less carbohydrates than banana.
  • Yogurt has 62% less sugar than banana.
  • Yogurt is an excellent source of calcium.
Detailed nutritional comparison of yogurt and banana 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: Yogurt (Yogurt, plain, whole milk) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.


Image of Yogurt src
Image of Banana src

Calories and Carbs

calories

Yogurt has 31% less calories than banana - yogurt has 61 calories per 100 grams and banana has 89 calories.

For macronutrient ratios, yogurt is heavier in protein, much lighter in carbs and much heavier in fat compared to banana per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Yogurt Banana
Protein 23% 5%
Carbohydrates 30% 93%
Fat 47% 3%
Alcohol ~ ~

carbohydrates

Yogurt has 3.9 times less carbohydrates than banana - yogurt has 4.7g 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 more dietary fiber than yogurt - banana has 2.6g of dietary fiber per 100 grams and yogurt does not contain significant amounts.

sugar

Yogurt has 62% less sugar than banana - yogurt has 4.7g of sugar per 100 grams and banana has 12.2g of sugar.



Protein

protein

Yogurt has 218% more protein than banana - yogurt has 3.5g of protein per 100 grams and banana has 1.1g of protein.

Fat

saturated fat

Banana has 17.7 times less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and banana has 0.11g of saturated fat.

cholesterol

Banana has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and banana does not contain significant amounts.

Vitamins

Vitamin C

Banana has 16 times more Vitamin C than yogurt - yogurt has 0.5mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.

Vitamin A

Yogurt has 800% more Vitamin A than banana - yogurt has 27ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.

Vitamin D

Yogurt and banana contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and banana does not contain significant amounts.

Vitamin E

Yogurt and banana contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.

Vitamin K

Yogurt and banana contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.

The B Vitamins

Banana has more niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12. Both yogurt and banana contain significant amounts of thiamin, riboflavin and pantothenic acid.

Yogurt Banana
Thiamin 0.029 MG 0.031 MG
Riboflavin 0.142 MG 0.073 MG
Niacin 0.075 MG 0.665 MG
Pantothenic acid 0.389 MG 0.334 MG
Vitamin B6 0.032 MG 0.367 MG
Folate 7 UG 20 UG
Vitamin B12 0.37 UG ~

Minerals

calcium

Yogurt is an excellent source of calcium and it has 23 times more calcium than banana - yogurt has 121mg of calcium per 100 grams and banana has 5mg of calcium.

iron

Yogurt and banana contain similar amounts of iron - yogurt has 0.05mg of iron per 100 grams and banana has 0.26mg of iron.

potassium

Banana is an excellent source of potassium and it has 131% more potassium than yogurt - yogurt has 155mg 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,

Yogurt Banana
beta-carotene 5 UG 26 UG
alpha-carotene ~ 25 UG
lutein + zeaxanthin ~ 22 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both yogurt and banana contain significant amounts of alpha linoleic acid (ALA).

Yogurt Banana
alpha linoleic acid 0.027 G 0.027 G
Total 0.027 G 0.027 G

omega 6s

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

Yogurt Banana
linoleic acid 0.065 G 0.046 G
Total 0.065 G 0.046 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: Yogurt (Yogurt, plain, whole milk) and Banana (Bananas, raw) .

Yogurt g

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G Water G
G Starch G
G Alcohol G