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Banana vs. Orange — Health Impact and Nutrition Comparison

Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on June 24, 2024
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Banana
vs
Orange

Introduction

Bananas and oranges are the most used fruits in daily life. Although these two products are different in appearance and taste, they still have certain similarities. To understand that, we should look at each of them individually.

Nevertheless, bananas and oranges are incredibly healthy and delicious. Bananas grow in tropical climates. The plants look like trees but are giant herbs related to lilies. Oranges grow in subtropical and tropical climates; plants look like trees․

In this article, we will understand the differences between raw types of bananas and oranges, examining their nutritional composition and health impacts

Varieties

Bananas (Musa acuminate) belong to the Musa genus; therefore, they are known as fruits and vegetables [1]. Oranges (Citrus X Sinensis) belong to the Citrus genus; it is the fruit of various citrus species [2]. There are hundreds of different types of these fruits.

The most well-known orange species are Navel Orange and Blood Orange. Navel oranges are the most popular kinds of oranges. You can use navel oranges in salads, lemonades, etc. Blood oranges are sweeter than other oranges. Their juice is delicious, but it is sweeter than classic orange juice [1].

The most well-known banana species are Cavendish Bananas and Lady’s Finger Bananas. Cavendish bananas are the most common variety. They are the long, yellow, slightly sweet bananas at supermarkets around the world. Lady’s Finger bananas are smaller and sweeter than the other types of this fruit. They can be used similarly but make particularly portion-controlled snacks, especially for kids [2].

Nutrition

As shown in the chart below, banana is lower in water than orange. Bananas are significantly richer in carbs. Please read the more detailed information in the corresponding sections. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
4
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +16%
Contains more FatsFats +175%
Contains more CarbsCarbs +94.4%
Contains more OtherOther +88.6%
Contains more WaterWater +15.8%

Calories

Overall, bananas contain more calories due to their higher carbohydrate content; each 100g of banana has about 89 calories, while orange contains 47 calories and almost no fat.

The amount of food energy in each banana is 371 KJ per 100g, while in each orange is 197 KJ per 100g.

Vitamins

Next, let’s take a look at vitamin density. Bananas and oranges contain different vitamins in different amounts and have very little in common.

Bananas are richer in vitamin B2, B3, B5. The amount of vitamin B6 in bananas is five times more than in oranges. Bananas also contain a low level of Vitamin K. 

At the same time, oranges have more than 100% of the recommended daily amount of vitamin C. Oranges are also rich in vitamins A and E.

Both fruits have no vitamin D, Vitamins B12 and B9 [3].

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
6
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%
Orange
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 177% 14% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin B2Vitamin B2 +82.5%
Contains more Vitamin B3Vitamin B3 +135.8%
Contains more Vitamin B5Vitamin B5 +33.6%
Contains more Vitamin B6Vitamin B6 +511.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +16.7%
Contains more Vitamin CVitamin C +511.5%
Contains more Vitamin AVitamin A +251.6%
Contains more Vitamin E Vitamin E +80%
Contains more Vitamin B1Vitamin B1 +180.6%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Minerals

Overall, bananas are rich in minerals, containing more Potassium, Manganese, and Selenium [4]. These two fruits contain a similar level of Iron and Zinc. Studies show that each orange contains eight times more Calcium than bananas [5].

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
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%
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +170%
Contains more PotassiumPotassium +97.8%
Contains more IronIron +160%
Contains more CopperCopper +73.3%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +57.1%
Contains more ManganeseManganese +980%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +700%
Contains less SodiumSodium -100%

Potassium

Potassium is an essential mineral that helps muscle and nerve cells to respond. It reduces the risk of kidney stones. Bananas are richer in Potassium. One medium-sized banana contains almost two times more Potassium: 422 mg; meanwhile, oranges contain 237 mg of this mineral.

Carbohydrates

Banana is 2 times richer in carbs than orange. It contains 22.8g of carbohydrates per 100g, while orange has only 11.8g. The fiber content is nearly the same: 2.5g per 100g. 

Sugars

Now let’s look at the total amount of sugars, including glucose, fructose, and galactose. Bananas contain a little more sugar than oranges. Each banana contains 12.23g of sugar per 100 g, while oranges contain 9.35g per 100 g [6].

Glycemic Index

The glycemic index is a value assigned to foods based on how slowly or how quickly those foods cause increases in blood glucose levels [20]. The glycemic value of oranges is 43. Banana has a higher glycemic index; it is about 51. Find more information about the GI values of other foods on our glycemic index chart page

Acidity

Depending on growing conditions, the acidity of fruits can change. On average, oranges have a pH of between 3 and 4.

The acidity of oranges depends on the region in which they are grown [6]․ The acidity of foods can also be portrayed by the potential renal acid load (PRAL), which shows the acid production of the food inside the organism. Bananas have a pH of about 5, making them a mildly acidic food; however, orange’s acidity is higher [7].

Weight Loss

Bananas and oranges are both used in different diets. They both are middle calories fruits but hold fewer proteins and no fat. Although eating bananas can’t directly lead to weight loss, in this case, some of the components of these fruits can help reduce bloating and replace processed sugars.

As mentioned before, oranges contain a high amount of vitamin C, reducing inflammation and working against disease. Besides, orange contains fewer calories than what your body requires to burn it. That means you burn more than you eat, which helps you with weight loss [10].

Health Impact

Health Benefits

The nutrients and phytochemicals found in these fruits deliver many preventative health benefits. However, they differ in the chemicals and effects they provide.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

These fruits are rich in potassium and other electrolytes, which are important for the regulation of the heartbeat, especially for people with arrhythmias and heart failure [11]. 

According to this study, long-term use of oranges may reduce systolic and diastolic blood pressure due to the hesperidin contained in them. Oranges also may improve blood lipid profile by increasing HDL (good cholesterol) levels in the blood [12,13,14].

Banana consumption in pregnant women may decrease blood pressure. Still, it should be noted that norepinephrine and dopamine, which are present in the ripe peel and pulp of bananas, may elevate blood pressure [15,16]. To fully understand this result, more research is necessary.

Cancer

Carotenoids are plant pigments. People who eat foods containing carotenoids get protective health benefits as well [7]. Carotenoids can also act as antioxidants in the human body. In general, like every citrus fruit, oranges may have a role in preventing certain cancers. Oranges contain colored and colorless carotenes, such as phytoene and phytofluene, and different groups of xanthophylls, such as monohydroxy carotenoids. Carotenoids of citrus fruits have been associated with a decreased risk of cancers, specifically in the digestive and upper respiratory tract [4].

Some studies suggest that the role of bananas in the fight against cancer has not been established, and some studies emphasize the positive effects of bananas. Nevertheless, a Swedish study found that women who ate four to six bananas a week cut in half their risk of developing kidney cancer.

Bananas may help prevent kidney cancer because of their high levels of antioxidant phenolic compounds [17].

Good eye health

“An apple a day keeps the doctor away.” Well, it is time to make some changes. “A banana a day may keep blindness away” [5]. Both fruits are good for eye health. According to previous research, oranges and bananas are rich in carotenoids. The Vitamin A present in these fruits plays an important role in keeping the mucus membranes in the eyes healthy.

Digestive health

Unripe bananas contain some nutrients that may be beneficial for digestive health. The first one is resistant starch - a type of fiber that is not absorbed into the blood and is used by microbes living in the large intestine. The second one is pectin - it can promote bowel movements and soften stools. 

Downsides and Risks

Allergy

Both bananas and oranges can cause an allergic reaction

People who are sensitive to latex are more likely to have an allergic reaction to bananas. Citrus fruits, including oranges, do not commonly cause allergic reactions. The symptoms are usually mild and involve irritation and itching of the mouth [7] [20].

Other side effects

Both fruits are likely safe in the amounts typically eaten as food. Side effects of bananas and oranges are rare but may include bloating, diarrhea, gas, softer stools, nausea, vomiting, stomach cramps, and insomnia [19].

Summary

Bananas and oranges have very different nutritional profiles. In small amounts, bananas contain more protein, calories, and fats, whereas oranges are higher in vitamins. Bananas contain two times more carbohydrates and Potassium. Generally, oranges are more affluent in some vitamins, containing higher Vitamin C, Vitamin B1, Vitamin E, and folate levels. Bananas, on the other hand, are richer in sugar.

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: June 24, 2024
Medically reviewed by Ani Harutyunyan

Infographic

Banana vs Orange infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
2
52% 15% 34%
Saturated Fat: Sat. Fat 0.112 g
Monounsaturated Fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Orange
1
24% 37% 40%
Saturated Fat: Sat. Fat 0.015 g
Monounsaturated Fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated Fat +39.1%
Contains more Poly. FatPolyunsaturated fat +192%
Contains less Sat. FatSaturated Fat -86.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Banana Orange Opinion
Calories 89kcal 47kcal Banana
Protein 1.09g 0.94g Banana
Fats 0.33g 0.12g Banana
Vitamin C 8.7mg 53.2mg Orange
Net carbs 20.24g 9.35g Banana
Carbs 22.84g 11.75g Banana
Magnesium 27mg 10mg Banana
Calcium 5mg 40mg Orange
Potassium 358mg 181mg Banana
Iron 0.26mg 0.1mg Banana
Sugar 12.23g 9.35g Orange
Fiber 2.6g 2.4g Banana
Copper 0.078mg 0.045mg Banana
Zinc 0.15mg 0.07mg Banana
Starch 5.38g Banana
Phosphorus 22mg 14mg Banana
Sodium 1mg 0mg Orange
Vitamin A 64IU 225IU Orange
Vitamin A RAE 3µg 11µg Orange
Vitamin E 0.1mg 0.18mg Orange
Manganese 0.27mg 0.025mg Banana
Selenium 1µg 0.5µg Banana
Vitamin B1 0.031mg 0.087mg Orange
Vitamin B2 0.073mg 0.04mg Banana
Vitamin B3 0.665mg 0.282mg Banana
Vitamin B5 0.334mg 0.25mg Banana
Vitamin B6 0.367mg 0.06mg Banana
Vitamin K 0.5µg 0µg Banana
Folate 20µg 30µg Orange
Choline 9.8mg 8.4mg Banana
Saturated Fat 0.112g 0.015g Orange
Monounsaturated Fat 0.032g 0.023g Banana
Polyunsaturated fat 0.073g 0.025g Banana
Tryptophan 0.009mg 0.009mg
Threonine 0.028mg 0.015mg Banana
Isoleucine 0.028mg 0.025mg Banana
Leucine 0.068mg 0.023mg Banana
Lysine 0.05mg 0.047mg Banana
Methionine 0.008mg 0.02mg Orange
Phenylalanine 0.049mg 0.031mg Banana
Valine 0.047mg 0.04mg Banana
Histidine 0.077mg 0.018mg Banana
Fructose 4.85g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Orange
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
22%
Orange
Minerals Daily Need Coverage Score
14%
Banana
7%
Orange

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 2.88g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.097g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 3)
Which food is cheaper?
Banana
Banana is cheaper (difference - $0.2)
Which food is richer in minerals?
Banana
Banana is relatively richer in minerals
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.