Banana vs. Brown rice — In-Depth Nutrition Comparison
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What are the differences between bananas and brown rice?
- Bananas are 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.
- The glycemic index of bananas is lower.
We used Bananas, raw and Rice, brown, long-grain, cooked types in this article.
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.
| 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.
| 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 EVitamin E | +70% |
| Contains more Vitamin B1Vitamin B1 | +474.2% |
| Contains more Vitamin B3Vitamin B3 | +285.1% |
| Contains more Vitamin B5Vitamin B5 | +13.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.27mg | 0.974mg | 31% |
| Vitamin B6 | 0.367mg | 0.123mg | 19% |
| Phosphorus | 22mg | 103mg | 12% |
| Vitamin B1 | 0.031mg | 0.178mg | 12% |
| Vitamin B3 | 0.665mg | 2.561mg | 12% |
| Vitamin C | 8.7mg | 0mg | 10% |
| Selenium | 1µg | 5.8µg | 9% |
| Potassium | 358mg | 86mg | 8% |
| Starch | 5.38g | 24.79g | 8% |
| Fructose | 4.85g | 0g | 6% |
| Zinc | 0.15mg | 0.71mg | 5% |
| Fiber | 2.6g | 1.6g | 4% |
| Iron | 0.26mg | 0.56mg | 4% |
| Magnesium | 27mg | 39mg | 3% |
| Folate | 20µg | 9µg | 3% |
| Copper | 0.078mg | 0.106mg | 3% |
| Protein | 1.09g | 2.74g | 3% |
| Polyunsaturated fat | 0.073g | 0.366g | 2% |
| Calories | 89kcal | 123kcal | 2% |
| Monounsaturated fat | 0.032g | 0.369g | 1% |
| Vitamin B5 | 0.334mg | 0.38mg | 1% |
| Carbs | 22.84g | 25.58g | 1% |
| Fats | 0.33g | 0.97g | 1% |
| Saturated fat | 0.112g | 0.26g | 1% |
| Net carbs | 20.24g | 23.98g | N/A |
| Calcium | 5mg | 3mg | 0% |
| Sugar | 12.23g | 0.24g | N/A |
| Sodium | 1mg | 4mg | 0% |
| Vitamin E | 0.1mg | 0.17mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B2 | 0.073mg | 0.069mg | 0% |
| Vitamin K | 0.5µg | 0.2µg | 0% |
| Choline | 9.8mg | 9.2mg | 0% |
| Tryptophan | 0.009mg | 0.033mg | 0% |
| Threonine | 0.028mg | 0.095mg | 0% |
| Isoleucine | 0.028mg | 0.109mg | 0% |
| Leucine | 0.068mg | 0.214mg | 0% |
| Lysine | 0.05mg | 0.099mg | 0% |
| Methionine | 0.008mg | 0.058mg | 0% |
| Phenylalanine | 0.049mg | 0.133mg | 0% |
| Valine | 0.047mg | 0.151mg | 0% |
| Histidine | 0.077mg | 0.066mg | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.09 g
Fats:
0.33 g
Carbs:
22.84 g
Water:
74.91 g
Other:
0.83 g
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
Saturated fat:
Sat. Fat
0.112 g
Monounsaturated fat:
Mono. Fat
0.032 g
Polyunsaturated fat:
Poly. Fat
0.073 g
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
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
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
