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  6. Banana vs. White Bread

Banana vs. White Bread — In-Depth Nutrition Comparison

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How are Banana and White Bread different?

  • Banana is higher in Vitamin B6, however, White Bread is richer in Iron, Vitamin B1, Selenium, Vitamin B3, Folate, Calcium, Vitamin B2, and Manganese.
  • Daily need coverage for Iron from White Bread is 42% higher.
  • Banana contains 4 times more Vitamin B6 than White Bread. While Banana contains 0.367mg of Vitamin B6, White Bread contains only 0.087mg.
  • Banana has less Sodium.

Bananas, raw and Bread, white, commercially prepared (includes soft bread crumbs) are the varieties used in this article.

Infographic

Banana vs White Bread 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
:
7
White Bread
White Bread
Contains more Magnesium +17.4%
Contains more Potassium +184.1%
Contains less Sodium -99.8%
Contains more Calcium +2780%
Contains more Iron +1288.5%
Contains more Phosphorus +345.5%
Contains more Zinc +393.3%
Contains more Copper +29.5%
Contains more Manganese +98.5%
Contains more Selenium +2100%
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Magnesium +17.4%
Contains more Potassium +184.1%
Contains less Sodium -99.8%
Contains more Calcium +2780%
Contains more Iron +1288.5%
Contains more Phosphorus +345.5%
Contains more Zinc +393.3%
Contains more Copper +29.5%
Contains more Manganese +98.5%
Contains more Selenium +2100%

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
4
:
6
White Bread
White Bread
Contains more Vitamin A +6300%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +321.8%
Contains more Vitamin K +150%
Contains more Vitamin E +120%
Contains more Vitamin B1 +1619.4%
Contains more Vitamin B2 +232.9%
Contains more Vitamin B3 +618.8%
Contains more Vitamin B5 +60.5%
Contains more Folate +455%
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%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin A +6300%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +321.8%
Contains more Vitamin K +150%
Contains more Vitamin E +120%
Contains more Vitamin B1 +1619.4%
Contains more Vitamin B2 +232.9%
Contains more Vitamin B3 +618.8%
Contains more Vitamin B5 +60.5%
Contains more Folate +455%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
1
:
4
White Bread
White Bread
Contains more Water +105.7%
Contains more Protein +711.9%
Contains more Fats +909.1%
Contains more Carbs +116.4%
Contains more Other +138.6%
Banana
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Water +105.7%
Contains more Protein +711.9%
Contains more Fats +909.1%
Contains more Carbs +116.4%
Contains more Other +138.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
Banana
1
:
2
White Bread
White Bread
Contains less Saturated Fat -84%
Contains more Monounsaturated Fat +1771.9%
Contains more Polyunsaturated fat +2094.5%
Banana
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains less Saturated Fat -84%
Contains more Monounsaturated Fat +1771.9%
Contains more Polyunsaturated fat +2094.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Banana
Banana
3
:
2
White Bread
White Bread
Contains more Sucrose +∞%
Contains more Glucose +217.2%
Contains more Fructose +99.6%
Contains more Starch +590.9%
Contains more Maltose +16600%
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
White Bread
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +217.2%
Contains more Fructose +99.6%
Contains more Starch +590.9%
Contains more Maltose +16600%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Banana White Bread Opinion
Net carbs 20.24g 46.72g White Bread
Protein 1.09g 8.85g White Bread
Fats 0.33g 3.33g White Bread
Carbs 22.84g 49.42g White Bread
Calories 89kcal 266kcal White Bread
Starch 5.38g 37.17g White Bread
Fructose 4.85g 2.43g Banana
Sugar 12.23g 5.67g White Bread
Fiber 2.6g 2.7g White Bread
Calcium 5mg 144mg White Bread
Iron 0.26mg 3.61mg White Bread
Magnesium 27mg 23mg Banana
Phosphorus 22mg 98mg White Bread
Potassium 358mg 126mg Banana
Sodium 1mg 490mg Banana
Zinc 0.15mg 0.74mg White Bread
Copper 0.078mg 0.101mg White Bread
Manganese 0.27mg 0.536mg White Bread
Selenium 1µg 22µg White Bread
Vitamin A 64IU 1IU Banana
Vitamin A RAE 3µg 0µg Banana
Vitamin E 0.1mg 0.22mg White Bread
Vitamin C 8.7mg 0mg Banana
Vitamin B1 0.031mg 0.533mg White Bread
Vitamin B2 0.073mg 0.243mg White Bread
Vitamin B3 0.665mg 4.78mg White Bread
Vitamin B5 0.334mg 0.536mg White Bread
Vitamin B6 0.367mg 0.087mg Banana
Folate 20µg 111µg White Bread
Vitamin K 0.5µg 0.2µg 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
Trans Fat 0g 0.027g Banana
Saturated Fat 0.112g 0.698g Banana
Omega-3 - EPA 0g 0.001g White Bread
Monounsaturated Fat 0.032g 0.599g White Bread
Polyunsaturated fat 0.073g 1.602g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana White Bread
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
35%
White Bread
Minerals Daily Need Coverage Score
14%
Banana
56%
White Bread

Comparison summary

Which food is lower in Sugar?
White Bread
White Bread is lower in Sugar (difference - 6.56g)
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $0.2)
Which food is richer in minerals?
White Bread
White Bread is relatively richer in minerals
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 489mg)
Which food is lower in Saturated Fat?
Banana
Banana is lower in Saturated Fat (difference - 0.586g)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 25)
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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.