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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
:
2
Banana
Banana
Contains more Calcium +900%
Contains more Iron +11.5%
Contains more Magnesium +18.5%
Contains more Phosphorus +372.7%
Contains more Zinc +833.3%
Contains more Copper +164.1%
Contains more Selenium +350%
Contains more Potassium +20.9%
Equal in Sodium - 1
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Contains more Calcium +900%
Contains more Iron +11.5%
Contains more Magnesium +18.5%
Contains more Phosphorus +372.7%
Contains more Zinc +833.3%
Contains more Copper +164.1%
Contains more Selenium +350%
Contains more Potassium +20.9%
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.
Bean
Bean
5
:
5
Banana
Banana
Contains more Vitamin A +65.6%
Contains more Vitamin E +50%
Contains more Vitamin B1 +383.9%
Contains more Folate +20%
Contains more Vitamin K +60%
Contains more Vitamin C +180.6%
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +54.7%
Contains more Vitamin B6 +182.3%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
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%
Contains more Vitamin A +65.6%
Contains more Vitamin E +50%
Contains more Vitamin B1 +383.9%
Contains more Folate +20%
Contains more Vitamin K +60%
Contains more Vitamin C +180.6%
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +54.7%
Contains more Vitamin B6 +182.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
:
2
Banana
Banana
Contains more Protein +340.4%
Contains more Fats +21.2%
Contains more Other +106%
Contains more Carbs +11.5%
Equal in Water - 74.91
Bean
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
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more Protein +340.4%
Contains more Fats +21.2%
Contains more Other +106%
Contains more Carbs +11.5%
Equal in Water - 74.91

Fat Type Comparison

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

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 Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Banana
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
11%
Bean
16%
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 Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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. 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.