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Peanut butter vs. Banana — In-Depth Nutrition Comparison

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How are Peanut butter and Banana different?

  • Peanut butter is higher than Banana in Vitamin B3, Manganese, Vitamin E , Phosphorus, Copper, Magnesium, Zinc, Iron, and Folate.
  • Peanut butter covers your daily need of Vitamin B3 78% more than Banana.
  • Peanut butter contains 92 times more Saturated Fat than Banana. Peanut butter contains 10.325g of Saturated Fat, while Banana contains 0.112g.

Peanut butter, smooth style, without salt and Bananas, raw types were used in this article.

Infographic

Peanut butter 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.
Contains more Calcium +880%
Contains more Iron +569.2%
Contains more Magnesium +522.2%
Contains more Phosphorus +1422.7%
Contains more Potassium +55.9%
Contains more Zinc +1573.3%
Contains more Copper +441%
Contains more Manganese +516.7%
Contains more Selenium +310%
Contains less Sodium -94.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Contains more Calcium +880%
Contains more Iron +569.2%
Contains more Magnesium +522.2%
Contains more Phosphorus +1422.7%
Contains more Potassium +55.9%
Contains more Zinc +1573.3%
Contains more Copper +441%
Contains more Manganese +516.7%
Contains more Selenium +310%
Contains less Sodium -94.1%

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.
:
3
Banana
Contains more Vitamin E +9000%
Contains more Vitamin B1 +383.9%
Contains more Vitamin B2 +163%
Contains more Vitamin B3 +1871.7%
Contains more Vitamin B5 +240.4%
Contains more Vitamin B6 +20.2%
Contains more Folate +335%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +66.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
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 E +9000%
Contains more Vitamin B1 +383.9%
Contains more Vitamin B2 +163%
Contains more Vitamin B3 +1871.7%
Contains more Vitamin B5 +240.4%
Contains more Vitamin B6 +20.2%
Contains more Folate +335%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1937.6%
Contains more Fats +15463.6%
Contains more Other +248.2%
Contains more Water +5990.2%
Equal in Carbs - 22.84
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
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 +1937.6%
Contains more Fats +15463.6%
Contains more Other +248.2%
Contains more Water +5990.2%
Equal in Carbs - 22.84

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +80965.6%
Contains more Polyunsaturated fat +17071.2%
Contains less Saturated Fat -98.9%
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
Contains more Monounsaturated Fat +80965.6%
Contains more Polyunsaturated fat +17071.2%
Contains less Saturated Fat -98.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +328.9%
Contains more Starch +51.1%
Contains more Glucose +3730.8%
Contains more Fructose +3941.7%
Contains more Maltose +∞%
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 Sucrose +328.9%
Contains more Starch +51.1%
Contains more Glucose +3730.8%
Contains more Fructose +3941.7%
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.
Peanut butter Banana
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Banana Opinion
Net carbs 17.31g 20.24g Banana
Protein 22.21g 1.09g Peanut butter
Fats 51.36g 0.33g Peanut butter
Carbs 22.31g 22.84g Banana
Calories 598kcal 89kcal Peanut butter
Starch 3.56g 5.38g Banana
Fructose 0.12g 4.85g Banana
Sugar 10.49g 12.23g Peanut butter
Fiber 5g 2.6g Peanut butter
Calcium 49mg 5mg Peanut butter
Iron 1.74mg 0.26mg Peanut butter
Magnesium 168mg 27mg Peanut butter
Phosphorus 335mg 22mg Peanut butter
Potassium 558mg 358mg Peanut butter
Sodium 17mg 1mg Banana
Zinc 2.51mg 0.15mg Peanut butter
Copper 0.422mg 0.078mg Peanut butter
Manganese 1.665mg 0.27mg Peanut butter
Selenium 4.1µg 1µg Peanut butter
Vitamin A 0IU 64IU Banana
Vitamin A RAE 0µg 3µg Banana
Vitamin E 9.1mg 0.1mg Peanut butter
Vitamin C 0mg 8.7mg Banana
Vitamin B1 0.15mg 0.031mg Peanut butter
Vitamin B2 0.192mg 0.073mg Peanut butter
Vitamin B3 13.112mg 0.665mg Peanut butter
Vitamin B5 1.137mg 0.334mg Peanut butter
Vitamin B6 0.441mg 0.367mg Peanut butter
Folate 87µg 20µg Peanut butter
Vitamin K 0.3µg 0.5µg Banana
Tryptophan 0.231mg 0.009mg Peanut butter
Threonine 0.525mg 0.028mg Peanut butter
Isoleucine 0.616mg 0.028mg Peanut butter
Leucine 1.546mg 0.068mg Peanut butter
Lysine 0.681mg 0.05mg Peanut butter
Methionine 0.265mg 0.008mg Peanut butter
Phenylalanine 1.202mg 0.049mg Peanut butter
Valine 0.782mg 0.047mg Peanut butter
Histidine 0.557mg 0.077mg Peanut butter
Trans Fat 0.075g 0g Banana
Saturated Fat 10.325g 0.112g Banana
Monounsaturated Fat 25.941g 0.032g Peanut butter
Polyunsaturated fat 12.535g 0.073g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
62%
Peanut butter
16%
Banana
Minerals Daily Need Coverage Score
84%
Peanut butter
14%
Banana

Comparison summary

Which food is lower in Sugar?
Peanut butter
Peanut butter is lower in Sugar (difference - 1.74g)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Banana
Banana is lower in Saturated Fat (difference - 10.213g)
Which food is cheaper?
Banana
Banana is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.