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Banana vs. Orange juice — In-Depth Nutrition Comparison

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What are the main differences between bananas and orange juice?

  • Bananas are richer in vitamin B6, manganese, and fiber, yet orange juice is richer in vitamin C.
  • Orange juice's daily need coverage for vitamin C is 46% higher.
  • Bananas have 19 times more manganese than orange juice. Bananas have 0.27mg of manganese, while orange juice has 0.014mg.
  • Orange juice contains less sugar.

We used Bananas, raw and Orange juice, raw types in this comparison.

Infographic

Banana vs Orange juice 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.
Banana
Banana
8
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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +145.5%
Contains more PotassiumPotassium +79%
Contains more IronIron +30%
Contains more CopperCopper +77.3%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +29.4%
Contains more ManganeseManganese +1828.6%
Contains more SeleniumSelenium +900%
Contains more CalciumCalcium +120%
~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
Banana
7
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B2Vitamin B2 +143.3%
Contains more Vitamin B3Vitamin B3 +66.3%
Contains more Vitamin B5Vitamin B5 +75.8%
Contains more Vitamin B6Vitamin B6 +817.5%
Contains more Vitamin KVitamin K +400%
Contains more CholineCholine +58.1%
Contains more Vitamin CVitamin C +474.7%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin B1Vitamin B1 +190.3%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Banana Orange juice DV% diff.
Vitamin C 8.7mg 50mg 46%
Vitamin B6 0.367mg 0.04mg 25%
Manganese 0.27mg 0.014mg 11%
Fiber 2.6g 0.2g 10%
Fructose 4.85g 6%
Potassium 358mg 200mg 5%
Vitamin B1 0.031mg 0.09mg 5%
Magnesium 27mg 11mg 4%
Carbs 22.84g 10.4g 4%
Copper 0.078mg 0.044mg 4%
Vitamin B5 0.334mg 0.19mg 3%
Folate 20µg 30µg 3%
Vitamin B2 0.073mg 0.03mg 3%
Selenium 1µg 0.1µg 2%
Vitamin B3 0.665mg 0.4mg 2%
Calories 89kcal 45kcal 2%
Starch 5.38g 2%
Calcium 5mg 11mg 1%
Iron 0.26mg 0.2mg 1%
Vitamin A 3µg 10µg 1%
Phosphorus 22mg 17mg 1%
Protein 1.09g 0.7g 1%
Zinc 0.15mg 0.05mg 1%
Choline 9.8mg 6.2mg 1%
Fats 0.33g 0.2g 0%
Net carbs 20.24g 10.2g N/A
Sugar 12.23g 8.4g N/A
Sodium 1mg 1mg 0%
Vitamin E 0.1mg 0.04mg 0%
Vitamin K 0.5µg 0.1µg 0%
Saturated fat 0.112g 0.024g 0%
Monounsaturated fat 0.032g 0.036g 0%
Polyunsaturated fat 0.073g 0.04g 0%
Tryptophan 0.009mg 0.002mg 0%
Threonine 0.028mg 0.008mg 0%
Isoleucine 0.028mg 0.008mg 0%
Leucine 0.068mg 0.013mg 0%
Lysine 0.05mg 0.009mg 0%
Methionine 0.008mg 0.003mg 0%
Phenylalanine 0.049mg 0.009mg 0%
Valine 0.047mg 0.011mg 0%
Histidine 0.077mg 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
4
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +55.7%
Contains more FatsFats +65%
Contains more CarbsCarbs +119.6%
Contains more OtherOther +107.5%
Contains more WaterWater +17.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +82.5%
Contains less Sat. FatSaturated fat -78.6%
Contains more Mono. FatMonounsaturated fat +12.5%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.