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  6. White Bread vs. Banana

White Bread vs. Banana — In-Depth Nutrition Comparison

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How are White Bread and Banana different?

  • White Bread is higher in Iron, Vitamin B1, Selenium, Vitamin B3, Folate, Calcium, Vitamin B2, and Manganese, however, Banana is richer in Vitamin B6.
  • Daily need coverage for Iron from White Bread is 42% higher.
  • White Bread contains 490 times more Sodium than Banana. While White Bread contains 490mg of Sodium, Banana contains only 1mg.

Bread, white, commercially prepared (includes soft bread crumbs) and Bananas, raw are the varieties used in this article.

Infographic

White 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.
White Bread
White Bread
7
:
3
Banana
Banana
Contains more Calcium +2780%
Contains more Iron +1288.5%
Contains more Phosphorus +345.5%
Contains more Zinc +393.3%
Contains more Copper +29.5%
Contains more Manganese +98.5%
Contains more Selenium +2100%
Contains more Magnesium +17.4%
Contains more Potassium +184.1%
Contains less Sodium -99.8%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Contains more Calcium +2780%
Contains more Iron +1288.5%
Contains more Phosphorus +345.5%
Contains more Zinc +393.3%
Contains more Copper +29.5%
Contains more Manganese +98.5%
Contains more Selenium +2100%
Contains more Magnesium +17.4%
Contains more Potassium +184.1%
Contains less Sodium -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.
White Bread
White Bread
6
:
4
Banana
Banana
Contains more Vitamin E +120%
Contains more Vitamin B1 +1619.4%
Contains more Vitamin B2 +232.9%
Contains more Vitamin B3 +618.8%
Contains more Vitamin B5 +60.5%
Contains more Folate +455%
Contains more Vitamin A +6300%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +321.8%
Contains more Vitamin K +150%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 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 E +120%
Contains more Vitamin B1 +1619.4%
Contains more Vitamin B2 +232.9%
Contains more Vitamin B3 +618.8%
Contains more Vitamin B5 +60.5%
Contains more Folate +455%
Contains more Vitamin A +6300%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +321.8%
Contains more Vitamin K +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
4
:
1
Banana
Banana
Contains more Protein +711.9%
Contains more Fats +909.1%
Contains more Carbs +116.4%
Contains more Other +138.6%
Contains more Water +105.7%
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +711.9%
Contains more Fats +909.1%
Contains more Carbs +116.4%
Contains more Other +138.6%
Contains more Water +105.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White Bread
White Bread
2
:
1
Banana
Banana
Contains more Monounsaturated Fat +1771.9%
Contains more Polyunsaturated fat +2094.5%
Contains less Saturated Fat -84%
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Banana
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
Contains more Monounsaturated Fat +1771.9%
Contains more Polyunsaturated fat +2094.5%
Contains less Saturated Fat -84%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
White Bread
White Bread
2
:
3
Banana
Banana
Contains more Starch +590.9%
Contains more Maltose +16600%
Contains more Sucrose +∞%
Contains more Glucose +217.2%
Contains more Fructose +99.6%
White Bread
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 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 +590.9%
Contains more Maltose +16600%
Contains more Sucrose +∞%
Contains more Glucose +217.2%
Contains more Fructose +99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White Bread 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 White Bread Banana Opinion
Net carbs 46.72g 20.24g White Bread
Protein 8.85g 1.09g White Bread
Fats 3.33g 0.33g White Bread
Carbs 49.42g 22.84g White Bread
Calories 266kcal 89kcal White Bread
Starch 37.17g 5.38g White Bread
Fructose 2.43g 4.85g Banana
Sugar 5.67g 12.23g White Bread
Fiber 2.7g 2.6g White Bread
Calcium 144mg 5mg White Bread
Iron 3.61mg 0.26mg White Bread
Magnesium 23mg 27mg Banana
Phosphorus 98mg 22mg White Bread
Potassium 126mg 358mg Banana
Sodium 490mg 1mg Banana
Zinc 0.74mg 0.15mg White Bread
Copper 0.101mg 0.078mg White Bread
Manganese 0.536mg 0.27mg White Bread
Selenium 22µg 1µg White Bread
Vitamin A 1IU 64IU Banana
Vitamin A RAE 0µg 3µg Banana
Vitamin E 0.22mg 0.1mg White Bread
Vitamin C 0mg 8.7mg Banana
Vitamin B1 0.533mg 0.031mg White Bread
Vitamin B2 0.243mg 0.073mg White Bread
Vitamin B3 4.78mg 0.665mg White Bread
Vitamin B5 0.536mg 0.334mg White Bread
Vitamin B6 0.087mg 0.367mg Banana
Folate 111µg 20µg White Bread
Vitamin K 0.2µg 0.5µg Banana
Tryptophan 0.009mg Banana
Threonine 0.028mg Banana
Isoleucine 0.028mg Banana
Leucine 0.068mg Banana
Lysine 0.05mg Banana
Methionine 0.008mg Banana
Phenylalanine 0.049mg Banana
Valine 0.047mg Banana
Histidine 0.077mg Banana
Trans Fat 0.027g 0g Banana
Saturated Fat 0.698g 0.112g Banana
Omega-3 - EPA 0.001g 0g White Bread
Monounsaturated Fat 0.599g 0.032g White Bread
Polyunsaturated fat 1.602g 0.073g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White Bread 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
35%
White Bread
16%
Banana
Minerals Daily Need Coverage Score
56%
White Bread
14%
Banana

Comparison summary

Which food is lower in Sugar?
White Bread
White Bread is lower in Sugar (difference - 6.56g)
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $0.2)
Which food is richer in minerals?
White Bread
White Bread is relatively richer in minerals
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 489mg)
Which food is lower in Saturated Fat?
Banana
Banana is lower in Saturated Fat (difference - 0.586g)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 25)
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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.