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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 bananas

  • Oatmeal has more iron, vitamin B1, vitamin B3, manganese, vitamin B2, phosphorus, calcium, and vitamin A, while bananas have more vitamin C and potassium.
  • Oatmeal covers your daily need for iron, 71% more than bananas.
  • Oatmeal contains 16 times more calcium than bananas. While oatmeal contains 80mg of calcium, bananas contain only 5mg.
  • Bananas have a lower glycemic index. The glycemic index of bananas is 48, while the glycemic index of oatmeal is 79.

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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Banana
Banana
3
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 CalciumCalcium +1500%
Contains more IronIron +2192.3%
Contains more ZincZinc +313.3%
Contains more PhosphorusPhosphorus +250%
Contains more ManganeseManganese +106.7%
Contains more SeleniumSelenium +400%
Contains more PotassiumPotassium +486.9%
Contains more CopperCopper +18.2%
Contains less SodiumSodium -98%
~equal in Magnesium ~27mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Banana
Banana
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 29% 0% 1% 2% 7.8% 17% 12% 20% 85% 0% 1.3% 15%
Contains more Vitamin AVitamin A +4233.3%
Contains more Vitamin B1Vitamin B1 +738.7%
Contains more Vitamin B2Vitamin B2 +194.5%
Contains more Vitamin B3Vitamin B3 +354.9%
Contains more FolateFolate +120%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B6Vitamin B6 +26.6%
Contains more Vitamin KVitamin K +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.334mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Banana DV% diff.
Iron 5.96mg 0.26mg 71%
Vitamin B1 0.26mg 0.031mg 19%
Vitamin B3 3.025mg 0.665mg 15%
Vitamin A 130µg 3µg 14%
Manganese 0.558mg 0.27mg 13%
Vitamin B2 0.215mg 0.073mg 11%
Vitamin C 0mg 8.7mg 10%
Potassium 61mg 358mg 9%
Calcium 80mg 5mg 8%
Phosphorus 77mg 22mg 8%
Selenium 5µg 1µg 7%
Vitamin B6 0.29mg 0.367mg 6%
Folate 44µg 20µg 6%
Fructose 0g 4.85g 6%
Carbs 11.67g 22.84g 4%
Fiber 1.7g 2.6g 4%
Zinc 0.62mg 0.15mg 4%
Protein 2.37g 1.09g 3%
Fats 1.36g 0.33g 2%
Starch 10.37g 5.38g 2%
Sodium 49mg 1mg 2%
Polyunsaturated fat 0.426g 0.073g 2%
Calories 68kcal 89kcal 1%
Copper 0.066mg 0.078mg 1%
Choline 4.7mg 9.8mg 1%
Saturated fat 0.226g 0.112g 1%
Monounsaturated fat 0.391g 0.032g 1%
Protein per 100 calories 3.5g 1.2g N/A
Calories per 10 g protein 287kcal 817kcal N/A
Weight per 100 calories 147g 112g N/A
Net carbs 9.97g 20.24g N/A
Magnesium 26mg 27mg 0%
Sugar 0.46g 12.23g N/A
Vitamin E 0.07mg 0.1mg 0%
Vitamin B5 0.317mg 0.334mg 0%
Vitamin K 0.4µg 0.5µg 0%
Trans fat 0.003g 0g N/A
Tryptophan 0.04mg 0.009mg 0%
Threonine 0.083mg 0.028mg 0%
Isoleucine 0.105mg 0.028mg 0%
Leucine 0.2mg 0.068mg 0%
Lysine 0.135mg 0.05mg 0%
Methionine 0.04mg 0.008mg 0%
Phenylalanine 0.13mg 0.049mg 0%
Valine 0.151mg 0.047mg 0%
Histidine 0.057mg 0.077mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Banana
Banana
1
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 Mono. FatMonounsaturated fat +1121.9%
Contains more Poly. FatPolyunsaturated fat +483.6%
Contains less Sat. FatSaturated fat -50.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Banana
4
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 StarchStarch +92.8%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +724.1%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g

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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. 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.