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Almond butter vs. Banana — In-Depth Nutrition Comparison

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A recap on differences between almond butter and bananas

  • Bananas have less vitamin E, copper, manganese, phosphorus, vitamin B2, magnesium, iron, calcium, fiber, and zinc.
  • Almond butter covers your daily vitamin E needs 161% more than bananas.
  • Bananas contain 69 times less calcium than almond butter. Almond butter contains 347mg of calcium, while bananas contain 5mg.

Food varieties used in this article are Nuts, almond butter, plain, without salt added and Bananas, raw.

Infographic

Almond butter vs Banana 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Banana
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more MagnesiumMagnesium +933.3%
Contains more CalciumCalcium +6840%
Contains more PotassiumPotassium +108.9%
Contains more IronIron +1242.3%
Contains more CopperCopper +1097.4%
Contains more ZincZinc +2093.3%
Contains more PhosphorusPhosphorus +2209.1%
Contains more ManganeseManganese +689.3%
Contains more SeleniumSelenium +140%
Contains less SodiumSodium -85.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Banana
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin EVitamin E +24110%
Contains more Vitamin B1Vitamin B1 +32.3%
Contains more Vitamin B2Vitamin B2 +1186.3%
Contains more Vitamin B3Vitamin B3 +374.4%
Contains more FolateFolate +165%
Contains more CholineCholine +431.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +256.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.334mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Banana
2
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +1822.9%
Contains more FatsFats +16718.2%
Contains more OtherOther +271.1%
Contains more CarbsCarbs +21.4%
Contains more WaterWater +4467.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains more Mono. FatMonounsaturated fat +101290.6%
Contains more Poly. FatPolyunsaturated fat +18547.9%
Contains less Sat. FatSaturated fat -97.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Banana
3
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
Contains more SucroseSucrose +81.6%
Contains more MaltoseMaltose +600%
Contains more StarchStarch +6625%
Contains more GlucoseGlucose +24800%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond butter Banana DV% diff.
Vitamin E 24.21mg 0.1mg 161%
Copper 0.934mg 0.078mg 95%
Polyunsaturated fat 13.613g 0.073g 90%
Fats 55.5g 0.33g 85%
Manganese 2.131mg 0.27mg 81%
Monounsaturated fat 32.445g 0.032g 81%
Phosphorus 508mg 22mg 69%
Vitamin B2 0.939mg 0.073mg 67%
Magnesium 279mg 27mg 60%
Protein 20.96g 1.09g 40%
Iron 3.49mg 0.26mg 40%
Calcium 347mg 5mg 34%
Fiber 10.3g 2.6g 31%
Zinc 3.29mg 0.15mg 29%
Calories 614kcal 89kcal 26%
Vitamin B6 0.103mg 0.367mg 20%
Saturated fat 4.152g 0.112g 18%
Vitamin B3 3.155mg 0.665mg 16%
Potassium 748mg 358mg 11%
Vitamin C 0mg 8.7mg 10%
Choline 52.1mg 9.8mg 8%
Folate 53µg 20µg 8%
Fructose 0g 4.85g 6%
Selenium 2.4µg 1µg 3%
Starch 0.08g 5.38g 2%
Carbs 18.82g 22.84g 1%
Vitamin B1 0.041mg 0.031mg 1%
Net carbs 8.52g 20.24g N/A
Sugar 4.43g 12.23g N/A
Sodium 7mg 1mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B5 0.318mg 0.334mg 0%
Vitamin K 0µg 0.5µg 0%
Tryptophan 0.159mg 0.009mg 0%
Threonine 0.555mg 0.028mg 0%
Isoleucine 0.813mg 0.028mg 0%
Leucine 1.483mg 0.068mg 0%
Lysine 0.612mg 0.05mg 0%
Methionine 0.122mg 0.008mg 0%
Phenylalanine 1.149mg 0.049mg 0%
Valine 0.937mg 0.047mg 0%
Histidine 0.55mg 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Banana
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
68%
Almond butter
15%
Banana
Minerals Daily Need Coverage Score
141%
Almond butter
14%
Banana

Comparison summary

Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Banana
Banana is lower in Saturated fat (difference - 4.04g)
Which food is cheaper?
Banana
Banana is cheaper (difference - $2.8)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 7.8g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 48)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.