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Banana vs. Mixed nuts — In-Depth Nutrition Comparison

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What are the differences between bananas and mixed nuts?

  • Mixed nuts are richer than bananas in copper, manganese, phosphorus, selenium, vitamin E, magnesium, vitamin B3, iron, and zinc.
  • Mixed nuts' daily need coverage for copper is 92% more.
  • The amount of saturated fat in bananas is lower.
  • The glycemic index of mixed nuts is lower.

We used Bananas, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types in this article.

Infographic

Banana vs Mixed nuts 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +748.1%
Contains more CalciumCalcium +2240%
Contains more PotassiumPotassium +76.5%
Contains more IronIron +903.8%
Contains more CopperCopper +1062.8%
Contains more ZincZinc +2140%
Contains more PhosphorusPhosphorus +1972.7%
Contains more ManganeseManganese +655.6%
Contains more SeleniumSelenium +3290%

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
2
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +1640%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7720%
Contains more Vitamin B1Vitamin B1 +509.7%
Contains more Vitamin B2Vitamin B2 +168.5%
Contains more Vitamin B3Vitamin B3 +1059.2%
Contains more Vitamin B5Vitamin B5 +241.3%
Contains more Vitamin KVitamin K +1040%
Contains more FolateFolate +315%
Contains more CholineCholine +430.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.352mg
~equal in Vitamin B12 ~0µg

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +3501.4%
Contains more ProteinProtein +1738.5%
Contains more FatsFats +16248.5%
Contains more OtherOther +247%
~equal in Carbs ~21.05g

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +88925%
Contains more Poly. FatPolyunsaturated fat +19916.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Banana
4
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
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +28.1%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +73.6%
~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.
Banana Mixed nuts
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Banana Mixed nuts DV% diff.
Polyunsaturated fat 0.073g 14.612g 97%
Copper 0.078mg 0.907mg 92%
Fats 0.33g 53.95g 82%
Manganese 0.27mg 2.04mg 77%
Monounsaturated fat 0.032g 28.488g 71%
Phosphorus 22mg 456mg 62%
Selenium 1µg 33.9µg 60%
Vitamin E 0.1mg 7.82mg 51%
Magnesium 27mg 229mg 48%
Vitamin B3 0.665mg 7.709mg 44%
Saturated fat 0.112g 8.711g 39%
Protein 1.09g 20.04g 38%
Iron 0.26mg 2.61mg 29%
Zinc 0.15mg 3.36mg 29%
Calories 89kcal 607kcal 26%
Fiber 2.6g 7g 18%
Vitamin B5 0.334mg 1.14mg 16%
Folate 20µg 83µg 16%
Vitamin B1 0.031mg 0.189mg 13%
Calcium 5mg 117mg 11%
Vitamin B2 0.073mg 0.196mg 9%
Vitamin C 8.7mg 0.5mg 9%
Potassium 358mg 632mg 8%
Choline 9.8mg 52mg 8%
Fructose 4.85g 0g 6%
Vitamin K 0.5µg 5.7µg 4%
Carbs 22.84g 21.05g 1%
Vitamin B6 0.367mg 0.352mg 1%
Net carbs 20.24g 14.05g N/A
Sugar 12.23g 4.15g N/A
Starch 5.38g 4.2g 0%
Sodium 1mg 5mg 0%
Vitamin A 3µg 0µg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.009mg 0.22mg 0%
Threonine 0.028mg 0.703mg 0%
Isoleucine 0.028mg 0.826mg 0%
Leucine 0.068mg 1.656mg 0%
Lysine 0.05mg 0.782mg 0%
Methionine 0.008mg 0.283mg 0%
Phenylalanine 0.049mg 1.182mg 0%
Valine 0.047mg 1.001mg 0%
Histidine 0.077mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Mixed nuts
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
50%
Mixed nuts
Minerals Daily Need Coverage Score
14%
Banana
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 8.08g)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Banana
Banana is lower in Saturated fat (difference - 8.599g)
Which food is cheaper?
Banana
Banana is cheaper (difference - $2.8)
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.