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Bean vs. Banana — In-Depth Nutrition Comparison

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How are Bean and Banana different?

  • Bean is higher in Copper, Phosphorus, Fiber, Zinc, Vitamin B1, and Selenium, however, Banana is richer in Vitamin B6, and Vitamin C.
  • Daily need coverage for Vitamin B6 from Banana is 18% higher.
  • Bean contains 10 times more Calcium than Banana. While Bean contains 50mg of Calcium, Banana contains only 5mg.

Beans, baked, canned, no salt added and Bananas, raw are the varieties used in this article.

Infographic

Bean vs Banana 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.
Bean
Bean
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Banana
Banana
2
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%
Contains more MagnesiumMagnesium +18.5%
Contains more CalciumCalcium +900%
Contains more IronIron +11.5%
Contains more CopperCopper +164.1%
Contains more ZincZinc +833.3%
Contains more PhosphorusPhosphorus +372.7%
Contains more SeleniumSelenium +350%
Contains more PotassiumPotassium +20.9%
~equal in Sodium ~1mg

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.
Bean
Bean
6
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Banana
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% 3.8% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin AVitamin A +65.6%
Contains more Vitamin E Vitamin E +50%
Contains more Vitamin B1Vitamin B1 +383.9%
Contains more Vitamin KVitamin K +60%
Contains more FolateFolate +20%
Contains more CholineCholine +214.3%
Contains more Vitamin CVitamin C +180.6%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin B3Vitamin B3 +54.7%
Contains more Vitamin B6Vitamin B6 +182.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Banana
Banana
2
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +340.4%
Contains more FatsFats +21.2%
Contains more OtherOther +106%
Contains more CarbsCarbs +11.5%
~equal in Water ~74.91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
3
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Banana
Banana
0
52% 15% 34%
Saturated Fat: Sat. Fat 0.112 g
Monounsaturated Fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains more Poly. FatPolyunsaturated fat +135.6%
~equal in Saturated Fat ~0.112g
~equal in Monounsaturated Fat ~0.032g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Banana Opinion
Calories 105kcal 89kcal Bean
Protein 4.8g 1.09g Bean
Fats 0.4g 0.33g Bean
Vitamin C 3.1mg 8.7mg Banana
Net carbs 14.99g 20.24g Banana
Carbs 20.49g 22.84g Banana
Magnesium 32mg 27mg Bean
Calcium 50mg 5mg Bean
Potassium 296mg 358mg Banana
Iron 0.29mg 0.26mg Bean
Sugar 7.78g 12.23g Bean
Fiber 5.5g 2.6g Bean
Copper 0.206mg 0.078mg Bean
Zinc 1.4mg 0.15mg Bean
Starch 5.38g Banana
Phosphorus 104mg 22mg Bean
Sodium 1mg 1mg
Vitamin A 106IU 64IU Bean
Vitamin A RAE 5µg 3µg Bean
Vitamin E 0.15mg 0.1mg Bean
Manganese 0.27mg Banana
Selenium 4.5µg 1µg Bean
Vitamin B1 0.15mg 0.031mg Bean
Vitamin B2 0.06mg 0.073mg Banana
Vitamin B3 0.43mg 0.665mg Banana
Vitamin B5 0.334mg Banana
Vitamin B6 0.13mg 0.367mg Banana
Vitamin K 0.8µg 0.5µg Bean
Folate 24µg 20µg Bean
Choline 30.8mg 9.8mg Bean
Saturated Fat 0.103g 0.112g Bean
Monounsaturated Fat 0.035g 0.032g Bean
Polyunsaturated fat 0.172g 0.073g Bean
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
Fructose 4.85g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Banana
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
11%
Bean
15%
Banana
Minerals Daily Need Coverage Score
25%
Bean
14%
Banana

Comparison summary

Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 4.45g)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is cheaper?
Banana
Banana is cheaper (difference - $1.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.