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Banana vs. Cheese — In-Depth Nutrition Comparison

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How are bananas and cheese different?

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, zinc, vitamin B2, and vitamin A than bananas.
  • Daily need coverage for saturated fat for cheese is 94% higher.
  • Bananas have less saturated fat.
  • Cheese has a lower glycemic index (0) than bananas (48).

Bananas, raw and Cheese, cheddar are the varieties used in this article.

Infographic

Banana vs Cheese 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.
Banana
Banana
5
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%
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +371.1%
Contains more IronIron +85.7%
Contains more CopperCopper +160%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +900%
Contains more CalciumCalcium +14100%
Contains more ZincZinc +2326.7%
Contains more PhosphorusPhosphorus +1968.2%
Contains more SeleniumSelenium +2750%
~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.
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%
Cheese
Cheese
8
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% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +1027.1%
Contains more Vitamin B6Vitamin B6 +456.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +10900%
Contains more Vitamin EVitamin E +610%
Contains more Vitamin B2Vitamin B2 +486.3%
Contains more Vitamin B5Vitamin B5 +22.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +380%
Contains more FolateFolate +35%
~equal in Vitamin B1 ~0.029mg

All nutrients comparison - raw data values

Nutrient Banana Cheese DV% diff.
Saturated fat 0.112g 18.867g 85%
Calcium 5mg 710mg 71%
Phosphorus 22mg 455mg 62%
Fats 0.33g 33.31g 51%
Selenium 1µg 28.5µg 50%
Vitamin B12 0µg 1.1µg 46%
Protein 1.09g 22.87g 44%
Vitamin A 3µg 330µg 36%
Cholesterol 0mg 99mg 33%
Zinc 0.15mg 3.64mg 32%
Sodium 1mg 653mg 28%
Vitamin B2 0.073mg 0.428mg 27%
Vitamin B6 0.367mg 0.066mg 23%
Monounsaturated fat 0.032g 9.246g 23%
Calories 89kcal 404kcal 16%
Manganese 0.27mg 0.027mg 11%
Vitamin C 8.7mg 0mg 10%
Fiber 2.6g 0g 10%
Polyunsaturated fat 0.073g 1.421g 9%
Potassium 358mg 76mg 8%
Carbs 22.84g 3.09g 7%
Fructose 4.85g 0g 6%
Copper 0.078mg 0.03mg 5%
Vitamin E 0.1mg 0.71mg 4%
Vitamin B3 0.665mg 0.059mg 4%
Vitamin D* 0 IU 24 IU 3%
Vitamin D 0µg 0.6µg 3%
Iron 0.26mg 0.14mg 2%
Starch 5.38g 2%
Vitamin B5 0.334mg 0.41mg 2%
Vitamin K 0.5µg 2.4µg 2%
Folate 20µg 27µg 2%
Choline 9.8mg 16.5mg 1%
Protein per 100 calories 1.2g 5.7g N/A
Calories per 10 g protein 817kcal 177kcal N/A
Weight per 100 calories 112g 25g N/A
Unsaturated / Saturated Fat ratio 0.94 0.57 N/A
Net carbs 20.24g 3.09g N/A
Magnesium 27mg 27mg 0%
Sugar 12.23g 0.48g N/A
Vitamin B1 0.031mg 0.029mg 0%
Trans fat 0g 0.917g N/A
Tryptophan 0.009mg 0.547mg 0%
Threonine 0.028mg 1.044mg 0%
Isoleucine 0.028mg 1.206mg 0%
Leucine 0.068mg 1.939mg 0%
Lysine 0.05mg 1.025mg 0%
Methionine 0.008mg 0.547mg 0%
Phenylalanine 0.049mg 1.074mg 0%
Valine 0.047mg 1.404mg 0%
Histidine 0.077mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +639.2%
Contains more WaterWater +102.4%
Contains more ProteinProtein +1998.2%
Contains more FatsFats +9993.9%
Contains more OtherOther +347%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +28793.8%
Contains more Poly. FatPolyunsaturated fat +1846.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Banana
Banana
5
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
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1815.4%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%

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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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.