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Banana vs. Almonds — In-Depth Nutrition Comparison

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Differences between bananas and almonds

  • Almonds are higher than bananas in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, iron, fiber, zinc, and calcium.
  • Almonds' daily need coverage for vitamin E is 170% higher.
  • Almonds have a lower glycemic index (0) than bananas (48).

The food types used in this comparison are Bananas, raw and Nuts, almonds.

Infographic

Banana vs Almonds infographic
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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
0
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +5280%
Contains more PotassiumPotassium +104.7%
Contains more IronIron +1326.9%
Contains more CopperCopper +1221.8%
Contains more ZincZinc +1980%
Contains more PhosphorusPhosphorus +2086.4%
Contains more ManganeseManganese +707%
Contains more SeleniumSelenium +310%
~equal in Sodium ~1mg

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
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%
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +167.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +25530%
Contains more Vitamin B1Vitamin B1 +561.3%
Contains more Vitamin B2Vitamin B2 +1458.9%
Contains more Vitamin B3Vitamin B3 +444.1%
Contains more Vitamin B5Vitamin B5 +41%
Contains more FolateFolate +120%
Contains more CholineCholine +431.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Banana Almonds DV% diff.
Vitamin E 0.1mg 25.63mg 170%
Copper 0.078mg 1.031mg 106%
Manganese 0.27mg 2.179mg 83%
Polyunsaturated fat 0.073g 12.329g 82%
Vitamin B2 0.073mg 1.138mg 82%
Monounsaturated fat 0.032g 31.551g 79%
Fats 0.33g 49.93g 76%
Phosphorus 22mg 481mg 66%
Magnesium 27mg 270mg 58%
Iron 0.26mg 3.71mg 43%
Protein 1.09g 21.15g 40%
Fiber 2.6g 12.5g 40%
Zinc 0.15mg 3.12mg 27%
Calcium 5mg 269mg 26%
Calories 89kcal 579kcal 25%
Vitamin B6 0.367mg 0.137mg 18%
Vitamin B3 0.665mg 3.618mg 18%
Saturated fat 0.112g 3.802g 17%
Vitamin B1 0.031mg 0.205mg 15%
Potassium 358mg 733mg 11%
Vitamin C 8.7mg 0mg 10%
Choline 9.8mg 52.1mg 8%
Selenium 1µg 4.1µg 6%
Fructose 4.85g 0.11g 6%
Folate 20µg 44µg 6%
Vitamin B5 0.334mg 0.471mg 3%
Starch 5.38g 0.72g 2%
Net carbs 20.24g 9.05g N/A
Carbs 22.84g 21.55g 0%
Sugar 12.23g 4.35g N/A
Sodium 1mg 1mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 0.5µg 0µg 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.009mg 0.211mg 0%
Threonine 0.028mg 0.601mg 0%
Isoleucine 0.028mg 0.751mg 0%
Leucine 0.068mg 1.473mg 0%
Lysine 0.05mg 0.568mg 0%
Methionine 0.008mg 0.157mg 0%
Phenylalanine 0.049mg 1.132mg 0%
Valine 0.047mg 0.855mg 0%
Histidine 0.077mg 0.539mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
2
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +1598.6%
Contains more ProteinProtein +1840.4%
Contains more FatsFats +15030.3%
Contains more OtherOther +256.6%
~equal in Carbs ~21.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +98496.9%
Contains more Poly. FatPolyunsaturated fat +16789%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more StarchStarch +647.2%
Contains more GlucoseGlucose +2829.4%
Contains more FructoseFructose +4309.1%
Contains more SucroseSucrose +65.3%
Contains more MaltoseMaltose +300%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.