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  6. Banana vs. Cockles

Banana vs. Cockles — In-Depth Nutrition Comparison

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How are Banana and Cockles different?

  • Cockles are higher than Banana in Iron, Vitamin B3, and Vitamin B2.
  • Cockles covers your daily need of Iron 199% more than Banana.

Bananas, raw and Cockles, raw (Alaska Native) types were used in this article.

Infographic

Banana vs Cockles infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Banana
Banana
7
:
3
Cockles
Cockles
Contains more Calcium +500%
Contains more Iron +6130.8%
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Cockles
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 608% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +500%
Contains more Iron +6130.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Banana
Banana
10
:
2
Cockles
Cockles
Contains more Vitamin B1 +210%
Contains more Vitamin B2 +174%
Contains more Vitamin B3 +381.2%
Banana
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Cockles
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 47% 60% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +210%
Contains more Vitamin B2 +174%
Contains more Vitamin B3 +381.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
1
:
4
Cockles
Cockles
Contains more Carbs +386%
Contains more Protein +1138.5%
Contains more Fats +112.1%
Contains more Other +177.1%
Equal in Water - 78.8
Banana
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Cockles
14% 5% 79% 2%
Protein: 13.5 g
Fats: 0.7 g
Carbs: 4.7 g
Water: 78.8 g
Other: 2.3 g
Contains more Carbs +386%
Contains more Protein +1138.5%
Contains more Fats +112.1%
Contains more Other +177.1%
Equal in Water - 78.8

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Banana Cockles
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Banana Cockles Opinion
Net carbs 20.24g 4.7g Banana
Protein 1.09g 13.5g Cockles
Fats 0.33g 0.7g Cockles
Carbs 22.84g 4.7g Banana
Calories 89kcal 79kcal Banana
Starch 5.38g Banana
Fructose 4.85g Banana
Sugar 12.23g Cockles
Fiber 2.6g Banana
Calcium 5mg 30mg Cockles
Iron 0.26mg 16.2mg Cockles
Magnesium 27mg Banana
Phosphorus 22mg Banana
Potassium 358mg Banana
Sodium 1mg Cockles
Zinc 0.15mg Banana
Copper 0.078mg Banana
Manganese 0.27mg Banana
Selenium 1µg Banana
Vitamin A 64IU Banana
Vitamin A RAE 3µg Banana
Vitamin E 0.1mg Banana
Vitamin C 8.7mg Banana
Vitamin B1 0.031mg 0.01mg Banana
Vitamin B2 0.073mg 0.2mg Cockles
Vitamin B3 0.665mg 3.2mg Cockles
Vitamin B5 0.334mg Banana
Vitamin B6 0.367mg Banana
Folate 20µg Banana
Vitamin K 0.5µg Banana
Tryptophan 0.009mg Banana
Threonine 0.028mg Banana
Isoleucine 0.028mg Banana
Leucine 0.068mg Banana
Lysine 0.05mg Banana
Methionine 0.008mg Banana
Phenylalanine 0.049mg Banana
Valine 0.047mg Banana
Histidine 0.077mg Banana
Saturated Fat 0.112g Cockles
Monounsaturated Fat 0.032g Banana
Polyunsaturated fat 0.073g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Cockles
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Banana
9%
Cockles
Minerals Daily Need Coverage Score
14%
Banana
62%
Cockles

Comparison summary

Which food is lower in Sugar?
Cockles
Cockles is lower in Sugar (difference - 12.23g)
Which food contains less Sodium?
Cockles
Cockles contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Cockles
Cockles is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cockles
Cockles is lower in Saturated Fat (difference - 0.112g)
Which food is lower in glycemic index?
Cockles
Cockles is lower in glycemic index (difference - 48)
Which food is cheaper?
Cockles
Cockles is cheaper (difference - $0.2)
Which food is richer in minerals?
Banana
Banana is relatively richer in minerals
Which food is richer in vitamins?
Banana
Banana is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients
  2. Cockles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169803/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.