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  6. Banana vs. Brown rice

Banana vs. Brown rice — In-Depth Nutrition Comparison

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What are the differences between Banana and Brown rice?

  • Banana is higher in Vitamin B6, Vitamin C, and Potassium, yet Brown rice is higher in Manganese, Vitamin B1, Vitamin B3, Phosphorus, Selenium, and Zinc.
  • Brown rice's daily need coverage for Manganese is 31% more.

We used Bananas, raw and Rice, brown, long-grain, cooked types in this article.

Infographic

Banana vs Brown rice 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
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +316.3%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +44.4%
Contains more IronIron +115.4%
Contains more CopperCopper +35.9%
Contains more ZincZinc +373.3%
Contains more PhosphorusPhosphorus +368.2%
Contains more ManganeseManganese +260.7%
Contains more SeleniumSelenium +480%

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
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% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +198.4%
Contains more Vitamin KVitamin K +150%
Contains more FolateFolate +122.2%
Contains more Vitamin E Vitamin E +70%
Contains more Vitamin B1Vitamin B1 +474.2%
Contains more Vitamin B3Vitamin B3 +285.1%
Contains more Vitamin B5Vitamin B5 +13.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.069mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
2
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more OtherOther +88.6%
Contains more ProteinProtein +151.4%
Contains more FatsFats +193.9%
Contains more CarbsCarbs +12%
~equal in Water ~70.27g

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
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated Fat -56.9%
Contains more Mono. FatMonounsaturated Fat +1053.1%
Contains more Poly. FatPolyunsaturated fat +401.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Banana
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
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +895.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +360.8%
~equal in Lactose ~0g
~equal in Galactose ~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 Brown rice
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Banana Brown rice Opinion
Calories 89kcal 123kcal Brown rice
Protein 1.09g 2.74g Brown rice
Fats 0.33g 0.97g Brown rice
Vitamin C 8.7mg 0mg Banana
Net carbs 20.24g 23.98g Brown rice
Carbs 22.84g 25.58g Brown rice
Magnesium 27mg 39mg Brown rice
Calcium 5mg 3mg Banana
Potassium 358mg 86mg Banana
Iron 0.26mg 0.56mg Brown rice
Sugar 12.23g 0.24g Brown rice
Fiber 2.6g 1.6g Banana
Copper 0.078mg 0.106mg Brown rice
Zinc 0.15mg 0.71mg Brown rice
Starch 5.38g 24.79g Brown rice
Phosphorus 22mg 103mg Brown rice
Sodium 1mg 4mg Banana
Vitamin A 64IU 0IU Banana
Vitamin A RAE 3µg 0µg Banana
Vitamin E 0.1mg 0.17mg Brown rice
Manganese 0.27mg 0.974mg Brown rice
Selenium 1µg 5.8µg Brown rice
Vitamin B1 0.031mg 0.178mg Brown rice
Vitamin B2 0.073mg 0.069mg Banana
Vitamin B3 0.665mg 2.561mg Brown rice
Vitamin B5 0.334mg 0.38mg Brown rice
Vitamin B6 0.367mg 0.123mg Banana
Vitamin K 0.5µg 0.2µg Banana
Folate 20µg 9µg Banana
Choline 9.8mg 9.2mg Banana
Saturated Fat 0.112g 0.26g Banana
Monounsaturated Fat 0.032g 0.369g Brown rice
Polyunsaturated fat 0.073g 0.366g Brown rice
Tryptophan 0.009mg 0.033mg Brown rice
Threonine 0.028mg 0.095mg Brown rice
Isoleucine 0.028mg 0.109mg Brown rice
Leucine 0.068mg 0.214mg Brown rice
Lysine 0.05mg 0.099mg Brown rice
Methionine 0.008mg 0.058mg Brown rice
Phenylalanine 0.049mg 0.133mg Brown rice
Valine 0.047mg 0.151mg Brown rice
Histidine 0.077mg 0.066mg Banana
Fructose 4.85g 0g Banana
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Brown rice
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
13%
Brown rice
Minerals Daily Need Coverage Score
14%
Banana
32%
Brown rice

Comparison summary

Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 11.99g)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Banana
Banana is lower in Saturated Fat (difference - 0.148g)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 18)
Which food is cheaper?
Banana
Banana is cheaper (difference - $1.8)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.