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  6. Rye bread vs. Banana

Rye bread vs. Banana — In-Depth Nutrition Comparison

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Significant differences between rye bread and bananas

  • Rye bread is richer in selenium, vitamin B1, iron, manganese, folate, vitamin B2, vitamin B3, and phosphorus, while bananas are higher in vitamin B6.
  • Rye bread covers your daily selenium needs 54% more than bananas.
  • Rye bread has 603 times more sodium than bananas. Rye bread has 603mg of sodium, while bananas have 1mg.
  • Rye bread has a higher glycemic index (60) than bananas (48).

Specific food types used in this comparison are Bread, rye and Bananas, raw.

Infographic

Rye bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 22% 15% 106% 62% 31% 54% 79% 107% 169%
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 +48.1%
Contains more CalciumCalcium +1360%
Contains more IronIron +988.5%
Contains more CopperCopper +138.5%
Contains more ZincZinc +660%
Contains more PhosphorusPhosphorus +468.2%
Contains more ManganeseManganese +205.2%
Contains more SeleniumSelenium +2990%
Contains more PotassiumPotassium +115.7%
Contains less SodiumSodium -99.8%

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 1.3% 0% 0% 6.6% 109% 77% 71% 26% 17% 0% 3% 83%
Banana
Banana
3
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 EVitamin E +230%
Contains more Vitamin B1Vitamin B1 +1300%
Contains more Vitamin B2Vitamin B2 +358.9%
Contains more Vitamin B3Vitamin B3 +472.2%
Contains more Vitamin B5Vitamin B5 +31.7%
Contains more Vitamin KVitamin K +140%
Contains more FolateFolate +450%
Contains more Vitamin CVitamin C +2075%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +389.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye bread Banana DV% diff.
Selenium 30.9µg 1µg 54%
Vitamin B1 0.434mg 0.031mg 34%
Iron 2.83mg 0.26mg 32%
Sodium 603mg 1mg 26%
Manganese 0.824mg 0.27mg 24%
Folate 110µg 20µg 23%
Vitamin B6 0.075mg 0.367mg 22%
Vitamin B2 0.335mg 0.073mg 20%
Vitamin B3 3.805mg 0.665mg 20%
Protein 8.5g 1.09g 15%
Phosphorus 125mg 22mg 15%
Fiber 5.8g 2.6g 13%
Copper 0.186mg 0.078mg 12%
Calories 259kcal 89kcal 9%
Vitamin C 0.4mg 8.7mg 9%
Zinc 1.14mg 0.15mg 9%
Carbs 48.3g 22.84g 8%
Calcium 73mg 5mg 7%
Potassium 166mg 358mg 6%
Fructose 4.85g 6%
Fats 3.3g 0.33g 5%
Polyunsaturated fat 0.799g 0.073g 5%
Magnesium 40mg 27mg 3%
Monounsaturated fat 1.311g 0.032g 3%
Starch 5.38g 2%
Vitamin E 0.33mg 0.1mg 2%
Vitamin B5 0.44mg 0.334mg 2%
Saturated fat 0.626g 0.112g 2%
Vitamin K 1.2µg 0.5µg 1%
Choline 14.6mg 9.8mg 1%
Protein per 100 calories 3.3g 1.2g N/A
Calories per 10 g protein 305kcal 817kcal N/A
Weight per 100 calories 39g 112g N/A
Unsaturated / Saturated Fat ratio 3.4 0.94 N/A
Net carbs 42.5g 20.24g N/A
Sugar 3.85g 12.23g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.096mg 0.009mg 0%
Threonine 0.255mg 0.028mg 0%
Isoleucine 0.319mg 0.028mg 0%
Leucine 0.579mg 0.068mg 0%
Lysine 0.233mg 0.05mg 0%
Methionine 0.139mg 0.008mg 0%
Phenylalanine 0.411mg 0.049mg 0%
Valine 0.379mg 0.047mg 0%
Histidine 0.182mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Banana
Banana
1
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 +679.8%
Contains more FatsFats +900%
Contains more CarbsCarbs +111.5%
Contains more OtherOther +213.3%
Contains more WaterWater +100.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 48% 29%
Saturated fat: Sat. Fat 0.626 g
Monounsaturated fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 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 +3996.9%
Contains more Poly. FatPolyunsaturated fat +994.5%
Contains less Sat. FatSaturated fat -82.1%

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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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.