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Banana vs. Chocolate — In-Depth Nutrition Comparison

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Important differences between bananas and chocolate

  • Bananas have more vitamin B6; however, chocolate is richer in copper, iron, manganese, magnesium, phosphorus, fiber, zinc, and vitamin B12.
  • Chocolate's daily need coverage for copper is 106% more.
  • Bananas contain 9 times more vitamin B6 than chocolate. Bananas contain 0.367mg of vitamin B6, while chocolate contains 0.042mg.
  • Bananas contain less saturated fat.
  • Bananas have a higher glycemic index. The glycemic index of bananas is 48, while the glycemic index of chocolate is 23.

The food varieties used in the comparison are Bananas, raw and Chocolate, dark, 45- 59% cacao solids.

Infographic

Banana vs Chocolate 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.
Banana
Banana
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains less SodiumSodium -95.8%
Contains more MagnesiumMagnesium +440.7%
Contains more CalciumCalcium +1020%
Contains more PotassiumPotassium +56.1%
Contains more IronIron +2984.6%
Contains more CopperCopper +1217.9%
Contains more ZincZinc +1240%
Contains more PhosphorusPhosphorus +836.4%
Contains more ManganeseManganese +425.6%
Contains more SeleniumSelenium +200%

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
7
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%
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% 0% 0.67% 11% 6.3% 12% 14% 18% 9.7% 29% 20% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +24%
Contains more Vitamin B2Vitamin B2 +46%
Contains more Vitamin B5Vitamin B5 +12.5%
Contains more Vitamin B6Vitamin B6 +773.8%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +440%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1520%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.725mg

All nutrients comparison - raw data values

Nutrient Banana Chocolate DV% diff.
Copper 0.078mg 1.028mg 106%
Iron 0.26mg 8.02mg 97%
Saturated fat 0.112g 18.519g 84%
Manganese 0.27mg 1.419mg 50%
Fats 0.33g 31.28g 48%
Magnesium 27mg 146mg 28%
Phosphorus 22mg 206mg 26%
Vitamin B6 0.367mg 0.042mg 25%
Monounsaturated fat 0.032g 9.54g 24%
Calories 89kcal 546kcal 23%
Fiber 2.6g 7g 18%
Zinc 0.15mg 2.01mg 17%
Carbs 22.84g 61.17g 13%
Caffeine 0mg 43mg 11%
Vitamin C 8.7mg 10%
Vitamin B12 0µg 0.23µg 10%
Protein 1.09g 4.88g 8%
Polyunsaturated fat 0.073g 1.092g 7%
Potassium 358mg 559mg 6%
Vitamin K 0.5µg 8.1µg 6%
Fructose 4.85g 0g 6%
Calcium 5mg 56mg 5%
Folate 20µg 5%
Selenium 1µg 3µg 4%
Cholesterol 0mg 8mg 3%
Vitamin E 0.1mg 0.54mg 3%
Starch 5.38g 2%
Vitamin B2 0.073mg 0.05mg 2%
Choline 9.8mg 2%
Sodium 1mg 24mg 1%
Vitamin B1 0.031mg 0.025mg 1%
Vitamin B5 0.334mg 0.297mg 1%
Protein per 100 calories 1.2g 0.89g N/A
Calories per 10 g protein 817kcal 1119kcal N/A
Weight per 100 calories 112g 18g N/A
Unsaturated / Saturated Fat ratio 0.94 0.57 N/A
Net carbs 20.24g 54.17g N/A
Sugar 12.23g 47.9g N/A
Vitamin A 3µg 2µg 0%
Vitamin B3 0.665mg 0.725mg 0%
Trans fat 0g 0.112g N/A
Tryptophan 0.009mg 0%
Threonine 0.028mg 0%
Isoleucine 0.028mg 0%
Leucine 0.068mg 0%
Lysine 0.05mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.049mg 0%
Valine 0.047mg 0%
Histidine 0.077mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more WaterWater +7622.7%
Contains more ProteinProtein +347.7%
Contains more FatsFats +9378.8%
Contains more CarbsCarbs +167.8%
Contains more OtherOther +104.8%

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
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +29712.5%
Contains more Poly. FatPolyunsaturated fat +1395.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Banana
Banana
4
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
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +1835.1%
Contains more LactoseLactose +∞%
~equal in Galactose ~0g

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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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.