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Banana vs. Strawberry — Health Impact and Nutrition Comparison

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Article author photo Erna Harutyunyan by Erna Harutyunyan | Last updated on June 13, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Banana
vs
Strawberry

Summary

Strawberry is richer in vitamin C and manganese, while banana is richer in potassium and vitamin B6. In comparison to bananas, strawberries have a 56% higher daily need for vitamin C. Bananas contain eight times as much vitamin B6 as strawberries do. Strawberries have less sugar than bananas.

Introduction

Strawberries and bananas are two delicious and healthy fruits that are popular worldwide. Everything you need to know about their differences can be found in this article.

Classification

Strawberries were first cultivated in Europe in the 18th century, while bananas, which are members of the Musa family of plants, are native to Southeast Asia.

Both fruits are grown in warmer sections of the world, although strawberries are able to endure a wider range of climatic conditions, while bananas are mainly found in tropical areas.

Appearance

The texture and form of the strawberries and bananas are two key differences. Strawberry flesh is small and slightly rough, while the flesh of a banana is lengthy and creamy.

Bananas come in a wide variety of shapes and sizes, with colors that typically vary from green to yellow, though some might be red. On the other hand, strawberries are known for their bright red color and unique shape.

Taste and use

The flavors of strawberries and bananas also differ. Strawberries have a tangy and slightly sweet flavor, but bananas have a sweet, almost creamy flavor.

Compared to strawberries, which are frequently used in dessertsjams, and sauces but can also be eaten fresh, bananas are typically eaten on their own or used in cooking and baking.

Nutrition

The banana and the strawberry are great providers of fibervitamins, and minerals, making them a nutritious addition to any diet.

Macronutrients and calories

In comparison to strawberries, bananas contain more proteinmore carbohydrates, and more "other" nutrients. Strawberries, on the other hand, contain more water than bananas. The 0.3 g of fat in each of the two fruits is the same.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +62.7%
Contains more Carbs +197.4%
Contains more Other +107.5%
Contains more Water +21.4%
Equal in Fats - 0.3
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Contains more Protein +62.7%
Contains more Carbs +197.4%
Contains more Other +107.5%
Contains more Water +21.4%
Equal in Fats - 0.3

Calories

100 grams of a strawberry normally have 32 calories, while 100 grams of a banana typically have 89 calories

As a result, a banana has 2.8 times the calories of a strawberry in 100 grams.

Protein

Protein content per 100 grams is roughly 1.6 times higher in bananas than in strawberries.

Fats

Bananas have nearly no saturated fat and just a small amount of polyunsaturated and monounsaturated fat. They are extremely low in fat. While strawberries also have a very low-fat content, they do so with a higher concentration of polyunsaturated and monounsaturated fats and even less saturated fat. In particular, strawberries have roughly twice the amount of polyunsaturated fat and one-third more monounsaturated fat than bananas, yet strawberries have approximately seven times less saturated fat. Because of this, despite the fact that both fruits are low in fat, strawberries have a larger percentage of good fats than bananas.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -86.6%
Contains more Monounsaturated Fat +34.4%
Contains more Polyunsaturated fat +112.3%
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
7% 20% 73%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.043 g
Polyunsaturated fat: 0.155 g
Contains less Saturated Fat -86.6%
Contains more Monounsaturated Fat +34.4%
Contains more Polyunsaturated fat +112.3%

Carbohydrates

While a 100-gram serving of strawberry has 7.68 grams of carbohydrates, a 100-gram serving of banana has 22.84 grams.  Compared to strawberries' single form of carbs, bananas have five different types. 

Strawberries have no measurable levels of maltoselactose, or galactose, but bananas have significantly larger amounts of starch, sucroseglucose, and fructose.  

More specifically, compared to strawberries, bananas have 140 times the starch5 times the sucrose, and 2 times the glucose and fructose

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +13350%
Contains more Sucrose +408.5%
Contains more Glucose +150.3%
Contains more Fructose +98.8%
Contains more Maltose +∞%
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
10% 40% 49%
Starch: 0.04 g
Sucrose: 0.47 g
Glucose: 1.99 g
Fructose: 2.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +13350%
Contains more Sucrose +408.5%
Contains more Glucose +150.3%
Contains more Fructose +98.8%
Contains more Maltose +∞%

Vitamins

Strawberries are higher in vitamin K (4 times more), folate, and C (7 times more). Compared to strawberries, bananas are higher in vitamin B6 (8 times more), vitamin B5 (3 times more), vitamin B2 (2 times more), vitamin B3 (2 times more), vitamin B1, and vitamin A (5 times more). Both fruits lack vitamin B12 and vitamin D.

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
6
:
Contains more Vitamin A +433.3%
Contains more Vitamin B1 +29.2%
Contains more Vitamin B2 +231.8%
Contains more Vitamin B3 +72.3%
Contains more Vitamin B5 +167.2%
Contains more Vitamin B6 +680.9%
Contains more Vitamin E +190%
Contains more Vitamin C +575.9%
Contains more Folate +20%
Contains more Vitamin K +340%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 196% 6% 6% 8% 8% 11% 18% 0% 6%
Contains more Vitamin A +433.3%
Contains more Vitamin B1 +29.2%
Contains more Vitamin B2 +231.8%
Contains more Vitamin B3 +72.3%
Contains more Vitamin B5 +167.2%
Contains more Vitamin B6 +680.9%
Contains more Vitamin E +190%
Contains more Vitamin C +575.9%
Contains more Folate +20%
Contains more Vitamin K +340%

Fibers and other plant compounds

Both strawberries and bananas are good sources of dietary fiber, with bananas having higher concentrations of resistant starch and pectin. Strawberries contain soluble and insoluble fiber. Strawberries' carbohydrate content is primarily made up of fiber and simple sugars, whereas bananas have a higher proportion of total carbohydrates.

Bananas have dopamine and catechin as their prominent plant chemicals, while strawberries are rich in anthocyanins, ellagic acidellagitannins, and procyanidins.

Minerals

Bananas are substantially richer in magnesiumpotassium (twice as much), and copper than strawberries, which have a greater calcium and iron concentration.  But phosphorussodium, and zinc are equal

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.
Contains more Magnesium +107.7%
Contains more Potassium +134%
Contains more Copper +62.5%
Contains more Selenium +150%
Contains more Calcium +220%
Contains more Iron +57.7%
Contains more Manganese +43%
Equal in Phosphorus - 24
Equal in Sodium - 1
Equal in Zinc - 0.14
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 16% 10% 11% 14% 1% 4% 16% 51% 3%
Contains more Magnesium +107.7%
Contains more Potassium +134%
Contains more Copper +62.5%
Contains more Selenium +150%
Contains more Calcium +220%
Contains more Iron +57.7%
Contains more Manganese +43%
Equal in Phosphorus - 24
Equal in Sodium - 1
Equal in Zinc - 0.14

Glycemic Load

100 grams of strawberries have approximately a 3 glycemic load. The glycemic load of a medium-sized banana is approximately 15.

Insulin Index

The insulin index of bananas is 82. Information about the insulin index of strawberries is unknown.

Acidity

Bananas have a slightly higher alkaline effect (-6.9) compared to strawberries (-2.5).

Weight Loss and Diets

As strawberries and bananas are low in fat and calories, they are great for weight loss. The fiber in bananas and strawberries can help you feel fuller for longer and reduce cravings. Resistant starch found in bananas can help boost your metabolism and burn fat.

Health Impact

Both fruits have special health benefits, with bananas popular for their nutrient content and potential effects on weight managementdigestion, and heart health, and strawberries being known specifically for their anti-inflammatory characteristics.

 Cardiovascular Health

 Due to their nutrient contents, strawberries and bananas can both be advantageous for heart health. Potassium, an essential mineral that helps control blood pressure and heart function, is found in bananas insignificantly (1). Strawberries are rich in antioxidants, especially anthocyanins, which have been found to lower inflammation and enhance heart health (2)In addition, bananas contain antioxidant flavonoids, which are also associated with a significant decrease in heart disease risk (3). Strawberries may also reduce the risk of atherosclerosis since they drastically reduce total and LDL (bad) cholesterol levels in the blood (4). 

Bananas, which contain potassium and antioxidant flavonoids, and strawberries, which are abundant in anthocyanins that reduce inflammation and cholesterol levels, both have benefits for heart health.

Blood sugar regulation  

Both strawberries and bananas have potential advantages for controlling blood sugar levels. Bananas include resistant starch, which is not digested by the body, and soluble fiber, which can gel during digestion. These two fibers may normalize blood sugar levels after meals and control hunger by delaying the stomach (5). 

Similarly, strawberries have been shown to lower rises in insulin and glucose levels after a meal high in carbohydrates, suggesting potential advantages for reducing metabolic syndrome and type 2 diabetes (6)

  Digestive Health

Bananas and strawberries contain dietary fiber, which is helpful for digestion by avoiding constipation and allowing regular bowel movements.

In addition to being an excellent source of resistant starch, which is prebiotic that feeds the good bacteria in your gut, bananas are a wonderful source of soluble fiber (7).  

Pectin, another kind of fiber included in bananas, may aid in preventing constipation and may even have anti-cancer properties (8). 

In a similar vein, strawberries contain polyphenols, which help support healthy gut flora and have prebiotic effects. They are also a rich source of dietary fiber (9).  Strawberries may even have anti-inflammatory effects in the gut, perhaps aiding in the treatment of digestive diseases, according to certain animal research.

Cancer

Bananas and strawberries contain minerals and substances that have been researched for their potential ability to prevent cancer.

Bananas include lectins, which are active proteins that interact with cancer cells and inhibit their proliferation. This, in turn, slows the spread and metastasis of cancer (10). On the other side, strawberries have been discovered to possess anti-cancer effects possibly. They include ellagitannins and ellagic acid, which have been demonstrated to inhibit the proliferation of cancer cells and prevent the development of tumors (11). Studies on human liver cancer cells and oral cancer models in animals have shown these effects.

Downsides and Risks

People who are allergic to latex may also be allergic to bananas due to cross-reactivity (12).  Although allergies to strawberries are quite prevalent, especially in young children, strawberries are often well tolerated. Both allergies frequently cause mouth tingling or itchinghives, headachesswelling of the lips, face, tongue, or throat, as well as potentially serious breathing difficulties (13)Strawberries also contain goitrogens, which may interfere with thyroid function in people who already have thyroid issues (14).  

Article author photo Erna Harutyunyan
Education: General Medicine at YSMU
Last updated: June 13, 2023
Medically reviewed by Igor Bussel

Infographic

Banana vs Strawberry infographic
Infographic link

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Banana Strawberry Opinion
Net carbs 20.24g 5.68g Banana
Protein 1.09g 0.67g Banana
Fats 0.33g 0.3g Banana
Carbs 22.84g 7.68g Banana
Calories 89kcal 32kcal Banana
Starch 5.38g 0.04g Banana
Fructose 4.85g 2.44g Banana
Sugar 12.23g 4.89g Strawberry
Fiber 2.6g 2g Banana
Calcium 5mg 16mg Strawberry
Iron 0.26mg 0.41mg Strawberry
Magnesium 27mg 13mg Banana
Phosphorus 22mg 24mg Strawberry
Potassium 358mg 153mg Banana
Sodium 1mg 1mg
Zinc 0.15mg 0.14mg Banana
Copper 0.078mg 0.048mg Banana
Manganese 0.27mg 0.386mg Strawberry
Selenium 1µg 0.4µg Banana
Vitamin A 64IU 12IU Banana
Vitamin A RAE 3µg 1µg Banana
Vitamin E 0.1mg 0.29mg Strawberry
Vitamin C 8.7mg 58.8mg Strawberry
Vitamin B1 0.031mg 0.024mg Banana
Vitamin B2 0.073mg 0.022mg Banana
Vitamin B3 0.665mg 0.386mg Banana
Vitamin B5 0.334mg 0.125mg Banana
Vitamin B6 0.367mg 0.047mg Banana
Folate 20µg 24µg Strawberry
Vitamin K 0.5µg 2.2µg Strawberry
Tryptophan 0.009mg 0.008mg Banana
Threonine 0.028mg 0.02mg Banana
Isoleucine 0.028mg 0.016mg Banana
Leucine 0.068mg 0.034mg Banana
Lysine 0.05mg 0.026mg Banana
Methionine 0.008mg 0.002mg Banana
Phenylalanine 0.049mg 0.019mg Banana
Valine 0.047mg 0.019mg Banana
Histidine 0.077mg 0.012mg Banana
Saturated Fat 0.112g 0.015g Strawberry
Monounsaturated Fat 0.032g 0.043g Strawberry
Polyunsaturated fat 0.073g 0.155g Strawberry

Which food is preferable for your diet?

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

People also compare

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%
Strawberry
Minerals Daily Need Coverage Score
14%
Banana
13%
Strawberry

Comparison summary

Which food is lower in Sugar?
Strawberry
Strawberry is lower in Sugar (difference - 7.34g)
Which food is lower in Saturated Fat?
Strawberry
Strawberry is lower in Saturated Fat (difference - 0.097g)
Which food is lower in glycemic index?
Strawberry
Strawberry is lower in glycemic index (difference - 8)
Which food is cheaper?
Banana
Banana is cheaper (difference - $0.4)
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 minerals?
?
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.
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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.