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Beans vs. Banana — In-Depth Nutrition Comparison

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How are beans and bananas different?

  • Beans are higher in copper, phosphorus, fiber, zinc, vitamin B1, and selenium; however, bananas are richer in vitamin B6 and vitamin C.
  • Daily need coverage for vitamin B6 for bananas is 18% higher.
  • Beans contain 10 times more calcium than bananas. While beans contain 50mg of calcium, bananas contain only 5mg.
  • Beans have a lower glycemic index (33) than bananas (48).

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

Infographic

Beans 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.
Beans
Beans
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.
Beans
Beans
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% 1.7% 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% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Beans Banana DV% diff.
Vitamin B6 0.13mg 0.367mg 18%
Copper 0.206mg 0.078mg 14%
Fiber 5.5g 2.6g 12%
Manganese 0.27mg 12%
Phosphorus 104mg 22mg 12%
Zinc 1.4mg 0.15mg 11%
Vitamin B1 0.15mg 0.031mg 10%
Vitamin B5 0.334mg 7%
Protein 4.8g 1.09g 7%
Selenium 4.5µg 1µg 6%
Fructose 4.85g 6%
Vitamin C 3.1mg 8.7mg 6%
Calcium 50mg 5mg 5%
Choline 30.8mg 9.8mg 4%
Potassium 296mg 358mg 2%
Starch 5.38g 2%
Calories 105kcal 89kcal 1%
Polyunsaturated fat 0.172g 0.073g 1%
Folate 24µg 20µg 1%
Magnesium 32mg 27mg 1%
Carbs 20.49g 22.84g 1%
Vitamin B2 0.06mg 0.073mg 1%
Vitamin B3 0.43mg 0.665mg 1%
Fats 0.4g 0.33g 0%
Net carbs 14.99g 20.24g N/A
Iron 0.29mg 0.26mg 0%
Sugar 7.78g 12.23g N/A
Sodium 1mg 1mg 0%
Vitamin E 0.15mg 0.1mg 0%
Vitamin A 5µg 3µg 0%
Vitamin K 0.8µg 0.5µg 0%
Saturated fat 0.103g 0.112g 0%
Monounsaturated fat 0.035g 0.032g 0%
Tryptophan 0.009mg 0%
Threonine 0.028mg 0%
Isoleucine 0.028mg 0%
Leucine 0.068mg 0%
Lysine 0.05mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.049mg 0%
Valine 0.047mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
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
Beans
Beans
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

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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. Beans - 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.