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Spread vs. Banana — In-Depth Nutrition Comparison

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Summary of differences between spread and bananas

  • Spread has more vitamin B12, selenium, vitamin B1, and vitamin E, while bananas have more vitamin B6, manganese, and vitamin C.
  • Spread covers your daily need for vitamin B12, 47% more than bananas.
  • Spread has a lower glycemic index. The glycemic index of spread is 0, while the glycemic index of bananas is 48.

These are the specific foods used in this comparison Sandwich spread, pork, beef and Bananas, raw.

Infographic

Spread 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.
Spread
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Banana
4
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 +140%
Contains more IronIron +203.8%
Contains more CopperCopper +66.7%
Contains more ZincZinc +580%
Contains more PhosphorusPhosphorus +168.2%
Contains more SeleniumSelenium +870%
Contains more MagnesiumMagnesium +237.5%
Contains more PotassiumPotassium +225.5%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +938.5%

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.
Spread
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Banana
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin AVitamin A +766.7%
Contains more Vitamin EVitamin E +1640%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +454.8%
Contains more Vitamin B2Vitamin B2 +83.6%
Contains more Vitamin B3Vitamin B3 +160.2%
Contains more Vitamin B5Vitamin B5 +28.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +220%
Contains more CholineCholine +535.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +205.8%
Contains more FolateFolate +900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
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 +602.8%
Contains more FatsFats +5154.5%
Contains more OtherOther +234.9%
Contains more CarbsCarbs +91.3%
Contains more WaterWater +24.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
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 +23600%
Contains more Poly. FatPolyunsaturated fat +3413.7%
Contains less Sat. FatSaturated fat -98.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spread Banana
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Spread Banana DV% diff.
Vitamin B12 1.12µg 0µg 47%
Sodium 1013mg 1mg 44%
Saturated fat 5.977g 0.112g 27%
Fats 17.34g 0.33g 26%
Vitamin B6 0.12mg 0.367mg 19%
Monounsaturated fat 7.584g 0.032g 19%
Polyunsaturated fat 2.565g 0.073g 17%
Selenium 9.7µg 1µg 16%
Protein 7.66g 1.09g 13%
Cholesterol 38mg 0mg 13%
Vitamin B1 0.172mg 0.031mg 12%
Manganese 0.026mg 0.27mg 11%
Vitamin E 1.74mg 0.1mg 11%
Choline 62.3mg 9.8mg 10%
Vitamin C 0mg 8.7mg 10%
Fiber 0.2g 2.6g 10%
Zinc 1.02mg 0.15mg 8%
Vitamin B3 1.73mg 0.665mg 7%
Calories 235kcal 89kcal 7%
Iron 0.79mg 0.26mg 7%
Potassium 110mg 358mg 7%
Fructose 4.85g 6%
Copper 0.13mg 0.078mg 6%
Phosphorus 59mg 22mg 5%
Folate 2µg 20µg 5%
Magnesium 8mg 27mg 5%
Vitamin B2 0.134mg 0.073mg 5%
Carbs 11.94g 22.84g 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin A 26µg 3µg 3%
Starch 5.38g 2%
Vitamin B5 0.43mg 0.334mg 2%
Vitamin K 1.6µg 0.5µg 1%
Calcium 12mg 5mg 1%
Net carbs 11.74g 20.24g N/A
Sugar 0g 12.23g N/A
Tryptophan 0.082mg 0.009mg 0%
Threonine 0.334mg 0.028mg 0%
Isoleucine 0.334mg 0.028mg 0%
Leucine 0.6mg 0.068mg 0%
Lysine 0.663mg 0.05mg 0%
Methionine 0.196mg 0.008mg 0%
Phenylalanine 0.301mg 0.049mg 0%
Valine 0.356mg 0.047mg 0%
Histidine 0.279mg 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread Banana
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
30%
Spread
15%
Banana
Minerals Daily Need Coverage Score
33%
Spread
14%
Banana

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 12.23g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 48)
Which food is cheaper?
Spread
Spread is cheaper (difference - $0.2)
Which food is richer in minerals?
Spread
Spread is relatively richer in minerals
Which food is richer in vitamins?
Spread
Spread is relatively richer in vitamins
Which food is lower in Cholesterol?
Banana
Banana is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 1012mg)
Which food is lower in Saturated fat?
Banana
Banana is lower in Saturated fat (difference - 5.865g)

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.