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Banana vs. Spread — In-Depth Nutrition Comparison

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Summary of differences between bananas and spread

  • Bananas have more vitamin B6, manganese, and vitamin C, while spread has more vitamin B12, selenium, vitamin B1, and vitamin E.
  • Spread covers your daily need for vitamin B12, 47% more than bananas.
  • The amount of saturated fat in bananas is lower.
  • Spread has a lower glycemic index. The glycemic index of spread is 0, while the glycemic index of bananas is 48.

These are the specific foods used in this comparison Bananas, raw and Sandwich spread, pork, beef.

Infographic

Banana vs Spread 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
4
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%
Spread
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +237.5%
Contains more PotassiumPotassium +225.5%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +938.5%
Contains more CalciumCalcium +140%
Contains more IronIron +203.8%
Contains more CopperCopper +66.7%
Contains more ZincZinc +580%
Contains more PhosphorusPhosphorus +168.2%
Contains more SeleniumSelenium +870%

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%
Spread
10
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +205.8%
Contains more FolateFolate +900%
Contains more Vitamin AVitamin A +766.7%
Contains more Vitamin EVitamin E +1640%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +454.8%
Contains more Vitamin B2Vitamin B2 +83.6%
Contains more Vitamin B3Vitamin B3 +160.2%
Contains more Vitamin B5Vitamin B5 +28.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +220%
Contains more CholineCholine +535.7%

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
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more CarbsCarbs +91.3%
Contains more WaterWater +24.3%
Contains more ProteinProtein +602.8%
Contains more FatsFats +5154.5%
Contains more OtherOther +234.9%

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
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +23600%
Contains more Poly. FatPolyunsaturated fat +3413.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Banana Spread DV% diff.
Vitamin B12 0µg 1.12µg 47%
Sodium 1mg 1013mg 44%
Saturated fat 0.112g 5.977g 27%
Fats 0.33g 17.34g 26%
Vitamin B6 0.367mg 0.12mg 19%
Monounsaturated fat 0.032g 7.584g 19%
Polyunsaturated fat 0.073g 2.565g 17%
Selenium 1µg 9.7µg 16%
Protein 1.09g 7.66g 13%
Cholesterol 0mg 38mg 13%
Vitamin B1 0.031mg 0.172mg 12%
Manganese 0.27mg 0.026mg 11%
Vitamin E 0.1mg 1.74mg 11%
Choline 9.8mg 62.3mg 10%
Vitamin C 8.7mg 0mg 10%
Fiber 2.6g 0.2g 10%
Zinc 0.15mg 1.02mg 8%
Vitamin B3 0.665mg 1.73mg 7%
Calories 89kcal 235kcal 7%
Iron 0.26mg 0.79mg 7%
Potassium 358mg 110mg 7%
Fructose 4.85g 6%
Copper 0.078mg 0.13mg 6%
Phosphorus 22mg 59mg 5%
Folate 20µg 2µg 5%
Magnesium 27mg 8mg 5%
Vitamin B2 0.073mg 0.134mg 5%
Carbs 22.84g 11.94g 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Vitamin A 3µg 26µg 3%
Starch 5.38g 2%
Vitamin B5 0.334mg 0.43mg 2%
Vitamin K 0.5µg 1.6µg 1%
Calcium 5mg 12mg 1%
Net carbs 20.24g 11.74g N/A
Sugar 12.23g 0g N/A
Tryptophan 0.009mg 0.082mg 0%
Threonine 0.028mg 0.334mg 0%
Isoleucine 0.028mg 0.334mg 0%
Leucine 0.068mg 0.6mg 0%
Lysine 0.05mg 0.663mg 0%
Methionine 0.008mg 0.196mg 0%
Phenylalanine 0.049mg 0.301mg 0%
Valine 0.047mg 0.356mg 0%
Histidine 0.077mg 0.279mg 0%

Which food is preferable for your diet?

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

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
30%
Spread
Minerals Daily Need Coverage Score
14%
Banana
33%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 12.23g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 48)
Which food is cheaper?
Spread
Spread is cheaper (difference - $0.2)
Which food is richer in minerals?
Spread
Spread is relatively richer in minerals
Which food is richer in vitamins?
Spread
Spread is relatively richer in vitamins
Which food is lower in Cholesterol?
Banana
Banana is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 1012mg)
Which food is lower in Saturated fat?
Banana
Banana is lower in Saturated fat (difference - 5.865g)

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.