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Banana vs. Flour — In-Depth Nutrition Comparison

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Differences between bananas and flour

  • Bananas are higher in vitamin B6 and vitamin C; however, flour is richer in vitamin B1, selenium, iron, folate, vitamin B3, vitamin B2, manganese, and phosphorus.
  • Flour's daily need coverage for vitamin B1 is 63% higher.
  • Bananas have a lower glycemic index (48) than flour (72).

The food types used in this comparison are Bananas, raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Banana vs Flour 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
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%
Flour
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +22.7%
Contains more PotassiumPotassium +234.6%
Contains less SodiumSodium -50%
Contains more CalciumCalcium +200%
Contains more IronIron +1684.6%
Contains more CopperCopper +84.6%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +390.9%
Contains more ManganeseManganese +152.6%
Contains more SeleniumSelenium +3290%

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
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% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Flour
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B6Vitamin B6 +734.1%
Contains more Vitamin KVitamin K +66.7%
Contains more Vitamin B1Vitamin B1 +2432.3%
Contains more Vitamin B2Vitamin B2 +576.7%
Contains more Vitamin B3Vitamin B3 +787.8%
Contains more Vitamin B5Vitamin B5 +31.1%
Contains more FolateFolate +815%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.4mg

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
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +528.4%
Contains more OtherOther +80.4%
Contains more ProteinProtein +847.7%
Contains more FatsFats +197%
Contains more CarbsCarbs +234.1%

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
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -27.7%
Contains more Mono. FatMonounsaturated fat +171.9%
Contains more Poly. FatPolyunsaturated fat +465.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Banana Flour
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 Flour DV% diff.
Vitamin B1 0.031mg 0.785mg 63%
Selenium 1µg 33.9µg 60%
Iron 0.26mg 4.64mg 55%
Folate 20µg 183µg 41%
Vitamin B3 0.665mg 5.904mg 33%
Vitamin B2 0.073mg 0.494mg 32%
Vitamin B6 0.367mg 0.044mg 25%
Manganese 0.27mg 0.682mg 18%
Carbs 22.84g 76.31g 18%
Protein 1.09g 10.33g 18%
Calories 89kcal 364kcal 14%
Phosphorus 22mg 108mg 12%
Vitamin C 8.7mg 0mg 10%
Copper 0.078mg 0.144mg 7%
Potassium 358mg 107mg 7%
Fructose 4.85g 6%
Zinc 0.15mg 0.7mg 5%
Starch 5.38g 2%
Polyunsaturated fat 0.073g 0.413g 2%
Vitamin B5 0.334mg 0.438mg 2%
Fats 0.33g 0.98g 1%
Calcium 5mg 15mg 1%
Magnesium 27mg 22mg 1%
Net carbs 20.24g 73.61g N/A
Sugar 12.23g 0.27g N/A
Fiber 2.6g 2.7g 0%
Sodium 1mg 2mg 0%
Vitamin E 0.1mg 0.06mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 0.5µg 0.3µg 0%
Choline 9.8mg 10.4mg 0%
Saturated fat 0.112g 0.155g 0%
Monounsaturated fat 0.032g 0.087g 0%
Tryptophan 0.009mg 0.127mg 0%
Threonine 0.028mg 0.281mg 0%
Isoleucine 0.028mg 0.357mg 0%
Leucine 0.068mg 0.71mg 0%
Lysine 0.05mg 0.228mg 0%
Methionine 0.008mg 0.183mg 0%
Phenylalanine 0.049mg 0.52mg 0%
Valine 0.047mg 0.415mg 0%
Histidine 0.077mg 0.23mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Flour
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
46%
Flour
Minerals Daily Need Coverage Score
14%
Banana
59%
Flour

Comparison summary

Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 11.96g)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Banana
Banana is lower in Saturated fat (difference - 0.043g)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 24)
Which food is cheaper?
Banana
Banana is cheaper (difference - $0.8)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.