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Banana vs. Coconut oil — In-Depth Nutrition Comparison

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What are the differences between bananas and coconut oil?

  • Bananas are richer than coconut oil in vitamin B6, manganese, potassium, fiber, vitamin C, copper, vitamin B5, magnesium, and vitamin B2.
  • Coconut oil's daily need coverage for saturated fat is 412% more.
  • The amount of saturated fat in bananas is lower.
  • The glycemic index of coconut oil is lower.

We used Bananas, raw and Oil, coconut types in this article.

Infographic

Banana vs Coconut oil 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
9
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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +∞%
Contains more IronIron +420%
Contains more CopperCopper +∞%
Contains more ZincZinc +650%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
9
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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +3166.7%
Contains more Vitamin KVitamin K +20%
~equal in Vitamin E ~0.11mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
3
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +249600%
Contains more FatsFats +29918.2%
~equal in Other ~0.91g

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +19687.5%
Contains more Poly. FatPolyunsaturated fat +2231.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Banana Coconut oil DV% diff.
Saturated fat 0.112g 82.475g 374%
Fats 0.33g 99.06g 152%
Calories 89kcal 892kcal 40%
Vitamin B6 0.367mg 0mg 28%
Monounsaturated fat 0.032g 6.332g 16%
Manganese 0.27mg 0mg 12%
Polyunsaturated fat 0.073g 1.702g 11%
Potassium 358mg 0mg 11%
Vitamin C 8.7mg 0mg 10%
Fiber 2.6g 0g 10%
Copper 0.078mg 0mg 9%
Carbs 22.84g 0g 8%
Vitamin B5 0.334mg 0mg 7%
Fructose 4.85g 6%
Vitamin B2 0.073mg 0mg 6%
Magnesium 27mg 0mg 6%
Folate 20µg 0µg 5%
Vitamin B3 0.665mg 0mg 4%
Phosphorus 22mg 0mg 3%
Vitamin B1 0.031mg 0mg 3%
Iron 0.26mg 0.05mg 3%
Selenium 1µg 0µg 2%
Starch 5.38g 2%
Choline 9.8mg 0.3mg 2%
Protein 1.09g 0g 2%
Zinc 0.15mg 0.02mg 1%
Net carbs 20.24g 0g N/A
Calcium 5mg 1mg 0%
Sugar 12.23g 0g N/A
Sodium 1mg 0mg 0%
Vitamin E 0.1mg 0.11mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 0.5µg 0.6µg 0%
Trans fat 0g 0.028g N/A
Tryptophan 0.009mg 0mg 0%
Threonine 0.028mg 0mg 0%
Isoleucine 0.028mg 0mg 0%
Leucine 0.068mg 0mg 0%
Lysine 0.05mg 0mg 0%
Methionine 0.008mg 0mg 0%
Phenylalanine 0.049mg 0mg 0%
Valine 0.047mg 0mg 0%
Histidine 0.077mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Coconut oil
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
15%
Banana
0%
Coconut oil
Minerals Daily Need Coverage Score
14%
Banana
0%
Coconut oil

Comparison summary

Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 12.23g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 48)
Which food is lower in Saturated fat?
Banana
Banana is lower in Saturated fat (difference - 82.363g)
Which food is cheaper?
Banana
Banana is cheaper (difference - $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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.