Banana vs. Orange — Health Impact and Nutrition Comparison

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

100 g 300 g 1 NLEA serving - 126g1 cup, sliced - 150g1 cup, mashed - 225g

Orange

5

100 g 300 g 1 cup, sections - 180g

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	+266.7%
Contains more Vitamin EVitamin 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

100 g 300 g 1 NLEA serving - 126g1 cup, sliced - 150g1 cup, mashed - 225g

Orange

2

100 g 300 g 1 cup, sections - 180g

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. 

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].

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

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. 

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].