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Banana vs. Cornmeal — In-Depth Nutrition Comparison

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Important differences between bananas and cornmeal

  • Bananas have more vitamin B6, vitamin C, and potassium; however, cornmeal is richer in iron, folate, vitamin B1, vitamin B3, vitamin B2, selenium, and phosphorus.
  • Cornmeal's daily need coverage for iron is 51% more.
  • Cornmeal has a higher glycemic index. The glycemic index of cornmeal is 68, while the glycemic index of bananas is 48.

The food varieties used in the comparison are Bananas, raw and Cornmeal, degermed, enriched, yellow.

Infographic

Banana vs Cornmeal 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +152.1%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +55.2%
Contains more MagnesiumMagnesium +18.5%
Contains more IronIron +1576.9%
Contains more ZincZinc +340%
Contains more PhosphorusPhosphorus +350%
Contains more SeleniumSelenium +950%
~equal in Copper ~0.076mg

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
4
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% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +39.2%
Contains more Vitamin B6Vitamin B6 +101.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +266.7%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B1Vitamin B1 +1677.4%
Contains more Vitamin B2Vitamin B2 +423.3%
Contains more Vitamin B3Vitamin B3 +647.1%
Contains more FolateFolate +945%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Banana Cornmeal DV% diff.
Iron 0.26mg 4.36mg 51%
Folate 20µg 209µg 47%
Vitamin B1 0.031mg 0.551mg 43%
Starch 5.38g 73.3g 28%
Vitamin B3 0.665mg 4.968mg 27%
Vitamin B2 0.073mg 0.382mg 24%
Carbs 22.84g 79.45g 19%
Selenium 1µg 10.5µg 17%
Calories 89kcal 370kcal 14%
Vitamin B6 0.367mg 0.182mg 14%
Protein 1.09g 7.11g 12%
Phosphorus 22mg 99mg 11%
Vitamin C 8.7mg 0mg 10%
Potassium 358mg 142mg 6%
Fructose 4.85g 0.17g 6%
Fiber 2.6g 3.9g 5%
Zinc 0.15mg 0.66mg 5%
Polyunsaturated fat 0.073g 0.828g 5%
Manganese 0.27mg 0.174mg 4%
Fats 0.33g 1.75g 2%
Vitamin B5 0.334mg 0.24mg 2%
Magnesium 27mg 32mg 1%
Vitamin A 3µg 11µg 1%
Monounsaturated fat 0.032g 0.39g 1%
Protein per 100 calories 1.2g 1.9g N/A
Calories per 10 g protein 817kcal 520kcal N/A
Weight per 100 calories 112g 27g N/A
Net carbs 20.24g 75.55g N/A
Calcium 5mg 3mg 0%
Sugar 12.23g 1.61g N/A
Copper 0.078mg 0.076mg 0%
Sodium 1mg 7mg 0%
Vitamin E 0.1mg 0.12mg 0%
Vitamin K 0.5µg 0µg 0%
Choline 9.8mg 8.6mg 0%
Saturated fat 0.112g 0.22g 0%
Tryptophan 0.009mg 0.038mg 0%
Threonine 0.028mg 0.172mg 0%
Isoleucine 0.028mg 0.242mg 0%
Leucine 0.068mg 1.006mg 0%
Lysine 0.05mg 0.105mg 0%
Methionine 0.008mg 0.162mg 0%
Phenylalanine 0.049mg 0.366mg 0%
Valine 0.047mg 0.337mg 0%
Histidine 0.077mg 0.172mg 0%

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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more WaterWater +570%
Contains more OtherOther +62.7%
Contains more ProteinProtein +552.3%
Contains more FatsFats +430.3%
Contains more CarbsCarbs +247.9%

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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains less Sat. FatSaturated fat -49.1%
Contains more Mono. FatMonounsaturated fat +1118.8%
Contains more Poly. FatPolyunsaturated fat +1034.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Banana
Banana
3
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
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more SucroseSucrose +251.5%
Contains more GlucoseGlucose +789.3%
Contains more FructoseFructose +2752.9%
Contains more StarchStarch +1262.5%
Contains more MaltoseMaltose +1800%
~equal in Lactose ~0g
~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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.