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Banana vs. Sugar — In-Depth Nutrition Comparison

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A recap on differences between Banana and Sugar

  • Sugar has less Vitamin B6, Manganese, Potassium, Fiber, Vitamin C, Copper, Vitamin B5, and Magnesium.
  • Banana covers your daily Vitamin B6 needs 28% more than Sugar.

Food varieties used in this article are Bananas, raw and Sugars, granulated.

Infographic

Banana vs Sugar 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
9
:
0
Sugar
Sugar
Contains more Calcium +400%
Contains more Iron +420%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +17800%
Contains more Zinc +1400%
Contains more Copper +1014.3%
Contains more Manganese +6650%
Contains more Selenium +66.7%
Equal in Sodium - 1
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 1% 1% 1% 3% 1% 4%
Contains more Calcium +400%
Contains more Iron +420%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +17800%
Contains more Zinc +1400%
Contains more Copper +1014.3%
Contains more Manganese +6650%
Contains more Selenium +66.7%
Equal in Sodium - 1

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
10
:
0
Sugar
Sugar
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +284.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Banana
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Sugar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 5% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +284.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
4
:
1
Sugar
Sugar
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +374450%
Contains more Other +∞%
Contains more Carbs +337.7%
Banana
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Sugar
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +374450%
Contains more Other +∞%
Contains more Carbs +337.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Banana
Banana
4
:
1
Sugar
Sugar
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +4075.7%
Banana
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
Sugar
100%
Starch: 0 g
Sucrose: 99.8 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +4075.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Banana Sugar Opinion
Net carbs 20.24g 99.98g Sugar
Protein 1.09g 0g Banana
Fats 0.33g 0g Banana
Carbs 22.84g 99.98g Sugar
Calories 89kcal 387kcal Sugar
Starch 5.38g Banana
Fructose 4.85g 0g Banana
Sugar 12.23g 99.8g Banana
Fiber 2.6g 0g Banana
Calcium 5mg 1mg Banana
Iron 0.26mg 0.05mg Banana
Magnesium 27mg 0mg Banana
Phosphorus 22mg 0mg Banana
Potassium 358mg 2mg Banana
Sodium 1mg 1mg
Zinc 0.15mg 0.01mg Banana
Copper 0.078mg 0.007mg Banana
Manganese 0.27mg 0.004mg Banana
Selenium 1µg 0.6µg Banana
Vitamin A 64IU 0IU Banana
Vitamin A RAE 3µg 0µg Banana
Vitamin E 0.1mg 0mg Banana
Vitamin C 8.7mg 0mg Banana
Vitamin B1 0.031mg 0mg Banana
Vitamin B2 0.073mg 0.019mg Banana
Vitamin B3 0.665mg 0mg Banana
Vitamin B5 0.334mg 0mg Banana
Vitamin B6 0.367mg 0mg Banana
Folate 20µg 0µg Banana
Vitamin K 0.5µg 0µg Banana
Tryptophan 0.009mg Banana
Threonine 0.028mg Banana
Isoleucine 0.028mg Banana
Leucine 0.068mg Banana
Lysine 0.05mg Banana
Methionine 0.008mg Banana
Phenylalanine 0.049mg Banana
Valine 0.047mg Banana
Histidine 0.077mg Banana
Saturated Fat 0.112g 0g Sugar
Monounsaturated Fat 0.032g 0g Banana
Polyunsaturated fat 0.073g 0g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Sugar
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Banana
0%
Sugar
Minerals Daily Need Coverage Score
14%
Banana
1%
Sugar

Comparison summary

Which food is lower in Saturated Fat?
Sugar
Sugar is lower in Saturated Fat (difference - 0.112g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $0.1)
Which food is lower in Sugar?
Banana
Banana is lower in Sugar (difference - 87.57g)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Banana
Banana is relatively richer in minerals
Which food is richer in vitamins?
Banana
Banana is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.