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Banana vs. Peanut butter — In-Depth Nutrition Comparison

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How are bananas and peanut butter different?

  • Peanut butter is higher than bananas in vitamin B3, manganese, vitamin E, phosphorus, copper, magnesium, zinc, iron, and folate.
  • Peanut butter covers your daily need for vitamin B3, 78% more than bananas.
  • Bananas are lower in saturated fat.
  • Bananas have a higher glycemic index (48) than peanut butter (14).

Bananas, raw and Peanut butter, smooth style, without salt types were used in this article.

Infographic

Banana vs Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains less SodiumSodium -94.1%
Contains more MagnesiumMagnesium +522.2%
Contains more CalciumCalcium +880%
Contains more PotassiumPotassium +55.9%
Contains more IronIron +569.2%
Contains more CopperCopper +441%
Contains more ZincZinc +1573.3%
Contains more PhosphorusPhosphorus +1422.7%
Contains more ManganeseManganese +516.7%
Contains more SeleniumSelenium +310%

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
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 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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +66.7%
Contains more Vitamin EVitamin E +9000%
Contains more Vitamin B1Vitamin B1 +383.9%
Contains more Vitamin B2Vitamin B2 +163%
Contains more Vitamin B3Vitamin B3 +1871.7%
Contains more Vitamin B5Vitamin B5 +240.4%
Contains more Vitamin B6Vitamin B6 +20.2%
Contains more FolateFolate +335%
Contains more CholineCholine +542.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Banana Peanut butter DV% diff.
Polyunsaturated fat 0.073g 12.535g 83%
Fats 0.33g 51.36g 79%
Vitamin B3 0.665mg 13.112mg 78%
Monounsaturated fat 0.032g 25.941g 65%
Manganese 0.27mg 1.665mg 61%
Vitamin E 0.1mg 9.1mg 60%
Saturated fat 0.112g 10.325g 46%
Phosphorus 22mg 335mg 45%
Protein 1.09g 22.21g 42%
Copper 0.078mg 0.422mg 38%
Magnesium 27mg 168mg 34%
Calories 89kcal 598kcal 25%
Zinc 0.15mg 2.51mg 21%
Iron 0.26mg 1.74mg 19%
Folate 20µg 87µg 17%
Vitamin B5 0.334mg 1.137mg 16%
Vitamin C 8.7mg 0mg 10%
Fiber 2.6g 5g 10%
Vitamin B1 0.031mg 0.15mg 10%
Choline 9.8mg 63mg 10%
Vitamin B2 0.073mg 0.192mg 9%
Fructose 4.85g 0.12g 6%
Selenium 1µg 4.1µg 6%
Potassium 358mg 558mg 6%
Vitamin B6 0.367mg 0.441mg 6%
Calcium 5mg 49mg 4%
Sodium 1mg 17mg 1%
Starch 5.38g 3.56g 1%
Carbs 22.84g 22.31g 0%
Net carbs 20.24g 17.31g N/A
Sugar 12.23g 10.49g N/A
Vitamin A 3µg 0µg 0%
Vitamin K 0.5µg 0.3µg 0%
Trans fat 0g 0.075g N/A
Tryptophan 0.009mg 0.231mg 0%
Threonine 0.028mg 0.525mg 0%
Isoleucine 0.028mg 0.616mg 0%
Leucine 0.068mg 1.546mg 0%
Lysine 0.05mg 0.681mg 0%
Methionine 0.008mg 0.265mg 0%
Phenylalanine 0.049mg 1.202mg 0%
Valine 0.047mg 0.782mg 0%
Histidine 0.077mg 0.557mg 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +5990.2%
Contains more ProteinProtein +1937.6%
Contains more FatsFats +15463.6%
Contains more OtherOther +248.2%
~equal in Carbs ~22.31g

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +80965.6%
Contains more Poly. FatPolyunsaturated fat +17071.2%

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
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +51.1%
Contains more GlucoseGlucose +3730.8%
Contains more FructoseFructose +3941.7%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +328.9%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.