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  6. Banana vs. Orange juice

Banana vs. Orange juice — In-Depth Nutrition Comparison

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What are the main differences between Banana and Orange juice?

  • Banana is richer in Vitamin B6, Manganese, and Fiber, yet Orange juice is richer in Vitamin C.
  • Orange juice's daily need coverage for Vitamin C is 46% higher.
  • Banana has 19 times more Manganese than Orange juice. Banana has 0.27mg of Manganese, while Orange juice has 0.014mg.
  • Orange juice contains less Sugar.

We used Bananas, raw and Orange juice, raw types in this comparison.

Infographic

Banana vs Orange juice 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
8
:
1
Orange juice
Orange juice
Contains more Iron +30%
Contains more Magnesium +145.5%
Contains more Phosphorus +29.4%
Contains more Potassium +79%
Contains more Zinc +200%
Contains more Copper +77.3%
Contains more Manganese +1828.6%
Contains more Selenium +900%
Contains more Calcium +120%
Equal in Sodium - 1
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Contains more Iron +30%
Contains more Magnesium +145.5%
Contains more Phosphorus +29.4%
Contains more Potassium +79%
Contains more Zinc +200%
Contains more Copper +77.3%
Contains more Manganese +1828.6%
Contains more Selenium +900%
Contains more Calcium +120%
Equal in Sodium - 1

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
6
:
4
Orange juice
Orange juice
Contains more Vitamin E +150%
Contains more Vitamin B2 +143.3%
Contains more Vitamin B3 +66.3%
Contains more Vitamin B5 +75.8%
Contains more Vitamin B6 +817.5%
Contains more Vitamin K +400%
Contains more Vitamin A +212.5%
Contains more Vitamin C +474.7%
Contains more Vitamin B1 +190.3%
Contains more Folate +50%
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%
Orange juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin E +150%
Contains more Vitamin B2 +143.3%
Contains more Vitamin B3 +66.3%
Contains more Vitamin B5 +75.8%
Contains more Vitamin B6 +817.5%
Contains more Vitamin K +400%
Contains more Vitamin A +212.5%
Contains more Vitamin C +474.7%
Contains more Vitamin B1 +190.3%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
4
:
1
Orange juice
Orange juice
Contains more Protein +55.7%
Contains more Fats +65%
Contains more Carbs +119.6%
Contains more Other +107.5%
Contains more Water +17.9%
Banana
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Orange juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more Protein +55.7%
Contains more Fats +65%
Contains more Carbs +119.6%
Contains more Other +107.5%
Contains more Water +17.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
Banana
1
:
2
Orange juice
Orange juice
Contains more Polyunsaturated fat +82.5%
Contains less Saturated Fat -78.6%
Contains more Monounsaturated Fat +12.5%
Banana
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
Orange juice
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Contains more Polyunsaturated fat +82.5%
Contains less Saturated Fat -78.6%
Contains more Monounsaturated Fat +12.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Banana Orange juice Opinion
Net carbs 20.24g 10.2g Banana
Protein 1.09g 0.7g Banana
Fats 0.33g 0.2g Banana
Carbs 22.84g 10.4g Banana
Calories 89kcal 45kcal Banana
Starch 5.38g Banana
Fructose 4.85g Banana
Sugar 12.23g 8.4g Orange juice
Fiber 2.6g 0.2g Banana
Calcium 5mg 11mg Orange juice
Iron 0.26mg 0.2mg Banana
Magnesium 27mg 11mg Banana
Phosphorus 22mg 17mg Banana
Potassium 358mg 200mg Banana
Sodium 1mg 1mg
Zinc 0.15mg 0.05mg Banana
Copper 0.078mg 0.044mg Banana
Manganese 0.27mg 0.014mg Banana
Selenium 1µg 0.1µg Banana
Vitamin A 64IU 200IU Orange juice
Vitamin A RAE 3µg 10µg Orange juice
Vitamin E 0.1mg 0.04mg Banana
Vitamin C 8.7mg 50mg Orange juice
Vitamin B1 0.031mg 0.09mg Orange juice
Vitamin B2 0.073mg 0.03mg Banana
Vitamin B3 0.665mg 0.4mg Banana
Vitamin B5 0.334mg 0.19mg Banana
Vitamin B6 0.367mg 0.04mg Banana
Folate 20µg 30µg Orange juice
Vitamin K 0.5µg 0.1µg Banana
Tryptophan 0.009mg 0.002mg Banana
Threonine 0.028mg 0.008mg Banana
Isoleucine 0.028mg 0.008mg Banana
Leucine 0.068mg 0.013mg Banana
Lysine 0.05mg 0.009mg Banana
Methionine 0.008mg 0.003mg Banana
Phenylalanine 0.049mg 0.009mg Banana
Valine 0.047mg 0.011mg Banana
Histidine 0.077mg 0.003mg Banana
Saturated Fat 0.112g 0.024g Orange juice
Monounsaturated Fat 0.032g 0.036g Orange juice
Polyunsaturated fat 0.073g 0.04g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Orange juice
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
22%
Orange juice
Minerals Daily Need Coverage Score
14%
Banana
6%
Orange juice

Comparison summary

Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 3.83g)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.088g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Banana
Banana is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.