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Banana vs. Oatmeal — In-Depth Nutrition Comparison

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Summary of differences between Banana and Oatmeal

  • Banana has more Vitamin C, and Potassium, while Oatmeal has more Iron, Vitamin B1, Vitamin B3, Vitamin A, Manganese, Vitamin B2, Phosphorus, and Calcium.
  • Oatmeal covers your daily need of Iron 71% more than Banana.

These are the specific foods used in this comparison Bananas, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Banana vs Oatmeal 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
3
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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more PotassiumPotassium +486.9%
Contains more CopperCopper +18.2%
Contains less SodiumSodium -98%
Contains more CalciumCalcium +1500%
Contains more IronIron +2192.3%
Contains more ZincZinc +313.3%
Contains more PhosphorusPhosphorus +250%
Contains more ManganeseManganese +106.7%
Contains more SeleniumSelenium +400%
~equal in Magnesium ~26mg

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
5
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% 3.8% 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% 26% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B6Vitamin B6 +26.6%
Contains more Vitamin KVitamin K +25%
Contains more CholineCholine +108.5%
Contains more Vitamin AVitamin A +576.6%
Contains more Vitamin B1Vitamin B1 +738.7%
Contains more Vitamin B2Vitamin B2 +194.5%
Contains more Vitamin B3Vitamin B3 +354.9%
Contains more FolateFolate +120%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.317mg
~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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more CarbsCarbs +95.7%
Contains more OtherOther +45.6%
Contains more ProteinProtein +117.4%
Contains more FatsFats +312.1%
Contains more WaterWater +12.2%

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
22% 37% 41%
Saturated Fat: Sat. Fat 0.226 g
Monounsaturated Fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated Fat -50.4%
Contains more Mono. FatMonounsaturated Fat +1121.9%
Contains more Poly. FatPolyunsaturated fat +483.6%

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
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more SucroseSucrose +724.1%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +92.8%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~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 Oatmeal
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Banana Oatmeal Opinion
Calories 89kcal 68kcal Banana
Protein 1.09g 2.37g Oatmeal
Fats 0.33g 1.36g Oatmeal
Vitamin C 8.7mg 0mg Banana
Net carbs 20.24g 9.97g Banana
Carbs 22.84g 11.67g Banana
Magnesium 27mg 26mg Banana
Calcium 5mg 80mg Oatmeal
Potassium 358mg 61mg Banana
Iron 0.26mg 5.96mg Oatmeal
Sugar 12.23g 0.46g Oatmeal
Fiber 2.6g 1.7g Banana
Copper 0.078mg 0.066mg Banana
Zinc 0.15mg 0.62mg Oatmeal
Starch 5.38g 10.37g Oatmeal
Phosphorus 22mg 77mg Oatmeal
Sodium 1mg 49mg Banana
Vitamin A 64IU 433IU Oatmeal
Vitamin A 3µg 130µg Oatmeal
Vitamin E 0.1mg 0.07mg Banana
Manganese 0.27mg 0.558mg Oatmeal
Selenium 1µg 5µg Oatmeal
Vitamin B1 0.031mg 0.26mg Oatmeal
Vitamin B2 0.073mg 0.215mg Oatmeal
Vitamin B3 0.665mg 3.025mg Oatmeal
Vitamin B5 0.334mg 0.317mg Banana
Vitamin B6 0.367mg 0.29mg Banana
Vitamin K 0.5µg 0.4µg Banana
Folate 20µg 44µg Oatmeal
Trans Fat 0g 0.003g Banana
Choline 9.8mg 4.7mg Banana
Saturated Fat 0.112g 0.226g Banana
Monounsaturated Fat 0.032g 0.391g Oatmeal
Polyunsaturated fat 0.073g 0.426g Oatmeal
Tryptophan 0.009mg 0.04mg Oatmeal
Threonine 0.028mg 0.083mg Oatmeal
Isoleucine 0.028mg 0.105mg Oatmeal
Leucine 0.068mg 0.2mg Oatmeal
Lysine 0.05mg 0.135mg Oatmeal
Methionine 0.008mg 0.04mg Oatmeal
Phenylalanine 0.049mg 0.13mg Oatmeal
Valine 0.047mg 0.151mg Oatmeal
Histidine 0.077mg 0.057mg Banana
Fructose 4.85g 0g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Oatmeal
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
25%
Oatmeal
Minerals Daily Need Coverage Score
14%
Banana
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 11.77g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.2)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Banana
Banana is lower in Saturated Fat (difference - 0.114g)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 31)
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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.