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  6. Oatmeal vs. Banana

Oatmeal vs. Banana — In-Depth Nutrition Comparison

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Summary of differences between Oatmeal and Banana

  • Oatmeal has more Iron, Vitamin B1, Vitamin B3, Vitamin A RAE, Manganese, Vitamin B2, Phosphorus, and Calcium, while Banana has more Vitamin C, and Potassium.
  • Oatmeal covers your daily need of Iron 71% more than Banana.
  • Oatmeal contains 43 times more Vitamin A RAE than Banana. While Oatmeal contains 130µg of Vitamin A RAE, Banana contains only 3µg.

These are the specific foods used in this comparison Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Bananas, raw.

Infographic

Oatmeal 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.
Oatmeal
Oatmeal
6
:
4
Banana
Banana
Contains more Calcium +1500%
Contains more Iron +2192.3%
Contains more Phosphorus +250%
Contains more Zinc +313.3%
Contains more Manganese +106.7%
Contains more Selenium +400%
Contains more Potassium +486.9%
Contains less Sodium -98%
Contains more Copper +18.2%
Equal in Magnesium - 27
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Contains more Calcium +1500%
Contains more Iron +2192.3%
Contains more Phosphorus +250%
Contains more Zinc +313.3%
Contains more Manganese +106.7%
Contains more Selenium +400%
Contains more Potassium +486.9%
Contains less Sodium -98%
Contains more Copper +18.2%
Equal in Magnesium - 27

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.
Oatmeal
Oatmeal
5
:
5
Banana
Banana
Contains more Vitamin A +576.6%
Contains more Vitamin B1 +738.7%
Contains more Vitamin B2 +194.5%
Contains more Vitamin B3 +354.9%
Contains more Folate +120%
Contains more Vitamin E +42.9%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +26.6%
Contains more Vitamin K +25%
Equal in Vitamin B5 - 0.334
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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 +576.6%
Contains more Vitamin B1 +738.7%
Contains more Vitamin B2 +194.5%
Contains more Vitamin B3 +354.9%
Contains more Folate +120%
Contains more Vitamin E +42.9%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +26.6%
Contains more Vitamin K +25%
Equal in Vitamin B5 - 0.334

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
3
:
2
Banana
Banana
Contains more Protein +117.4%
Contains more Fats +312.1%
Contains more Water +12.2%
Contains more Carbs +95.7%
Contains more Other +45.6%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +117.4%
Contains more Fats +312.1%
Contains more Water +12.2%
Contains more Carbs +95.7%
Contains more Other +45.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
1
Banana
Banana
Contains more Monounsaturated Fat +1121.9%
Contains more Polyunsaturated fat +483.6%
Contains less Saturated Fat -50.4%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Banana
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
Contains more Monounsaturated Fat +1121.9%
Contains more Polyunsaturated fat +483.6%
Contains less Saturated Fat -50.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
4
Banana
Banana
Contains more Starch +92.8%
Contains more Galactose +∞%
Contains more Sucrose +724.1%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Oatmeal
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
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
Contains more Starch +92.8%
Contains more Galactose +∞%
Contains more Sucrose +724.1%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Banana
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 Oatmeal Banana Opinion
Net carbs 9.97g 20.24g Banana
Protein 2.37g 1.09g Oatmeal
Fats 1.36g 0.33g Oatmeal
Carbs 11.67g 22.84g Banana
Calories 68kcal 89kcal Banana
Starch 10.37g 5.38g Oatmeal
Fructose 0g 4.85g Banana
Sugar 0.46g 12.23g Oatmeal
Fiber 1.7g 2.6g Banana
Calcium 80mg 5mg Oatmeal
Iron 5.96mg 0.26mg Oatmeal
Magnesium 26mg 27mg Banana
Phosphorus 77mg 22mg Oatmeal
Potassium 61mg 358mg Banana
Sodium 49mg 1mg Banana
Zinc 0.62mg 0.15mg Oatmeal
Copper 0.066mg 0.078mg Banana
Manganese 0.558mg 0.27mg Oatmeal
Selenium 5µg 1µg Oatmeal
Vitamin A 433IU 64IU Oatmeal
Vitamin A RAE 130µg 3µg Oatmeal
Vitamin E 0.07mg 0.1mg Banana
Vitamin C 0mg 8.7mg Banana
Vitamin B1 0.26mg 0.031mg Oatmeal
Vitamin B2 0.215mg 0.073mg Oatmeal
Vitamin B3 3.025mg 0.665mg Oatmeal
Vitamin B5 0.317mg 0.334mg Banana
Vitamin B6 0.29mg 0.367mg Banana
Folate 44µg 20µg Oatmeal
Vitamin K 0.4µg 0.5µg Banana
Tryptophan 0.04mg 0.009mg Oatmeal
Threonine 0.083mg 0.028mg Oatmeal
Isoleucine 0.105mg 0.028mg Oatmeal
Leucine 0.2mg 0.068mg Oatmeal
Lysine 0.135mg 0.05mg Oatmeal
Methionine 0.04mg 0.008mg Oatmeal
Phenylalanine 0.13mg 0.049mg Oatmeal
Valine 0.151mg 0.047mg Oatmeal
Histidine 0.057mg 0.077mg Banana
Trans Fat 0.003g 0g Banana
Saturated Fat 0.226g 0.112g Banana
Monounsaturated Fat 0.391g 0.032g Oatmeal
Polyunsaturated fat 0.426g 0.073g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
27%
Oatmeal
16%
Banana
Minerals Daily Need Coverage Score
45%
Oatmeal
14%
Banana

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 11.77g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.2)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Banana
Banana is lower in Saturated Fat (difference - 0.114g)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 31)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.