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Banana vs. Dried fruit — In-Depth Nutrition Comparison

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Important differences between bananas and dried fruit

  • Bananas have more vitamin B6 and vitamin C; however, dried fruit is richer in iron, copper, vitamin E, potassium, vitamin A, fiber, carbs, and vitamin B3.
  • Dried fruit's daily need coverage for iron is 30% more.
  • Bananas contain 9 times more vitamin C than dried fruit. Bananas contain 8.7mg of vitamin C, while dried fruit contains 1mg.
  • Bananas have a higher glycemic index. The glycemic index of bananas is 48, while the glycemic index of dried fruit is 31.

The food varieties used in the comparison are Bananas, raw and Apricots, dried, sulfured, uncooked.

Infographic

Banana vs Dried fruit infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Banana
Banana
2
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% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +14.9%
Contains more MagnesiumMagnesium +18.5%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +224.6%
Contains more IronIron +923.1%
Contains more CopperCopper +339.7%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +222.7%
Contains more SeleniumSelenium +120%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 3.3% 0% 60% 87% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5%
Contains more Vitamin CVitamin C +770%
Contains more Vitamin B1Vitamin B1 +106.7%
Contains more Vitamin B6Vitamin B6 +156.6%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +5900%
Contains more Vitamin EVitamin E +4230%
Contains more Vitamin B3Vitamin B3 +289.3%
Contains more Vitamin B5Vitamin B5 +54.5%
Contains more Vitamin KVitamin K +520%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.074mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Banana Dried fruit DV% diff.
Iron 0.26mg 2.66mg 30%
Copper 0.078mg 0.343mg 29%
Vitamin E 0.1mg 4.33mg 28%
Potassium 358mg 1162mg 24%
Vitamin A 3µg 180µg 20%
Fiber 2.6g 7.3g 19%
Vitamin B6 0.367mg 0.143mg 17%
Carbs 22.84g 62.64g 13%
Vitamin B3 0.665mg 2.589mg 12%
Fructose 4.85g 12.47g 10%
Vitamin C 8.7mg 1mg 9%
Calories 89kcal 241kcal 8%
Phosphorus 22mg 71mg 7%
Protein 1.09g 3.39g 5%
Calcium 5mg 55mg 5%
Vitamin B5 0.334mg 0.516mg 4%
Folate 20µg 10µg 3%
Zinc 0.15mg 0.39mg 2%
Starch 5.38g 0.35g 2%
Manganese 0.27mg 0.235mg 2%
Selenium 1µg 2.2µg 2%
Vitamin K 0.5µg 3.1µg 2%
Magnesium 27mg 32mg 1%
Vitamin B1 0.031mg 0.015mg 1%
Choline 9.8mg 13.9mg 1%
Protein per 100 calories 1.2g 1.4g N/A
Calories per 10 g protein 817kcal 711kcal N/A
Weight per 100 calories 112g 41g N/A
Fats 0.33g 0.51g 0%
Net carbs 20.24g 55.34g N/A
Sugar 12.23g 53.44g N/A
Sodium 1mg 10mg 0%
Vitamin B2 0.073mg 0.074mg 0%
Saturated fat 0.112g 0.017g 0%
Monounsaturated fat 0.032g 0.074g 0%
Polyunsaturated fat 0.073g 0.074g 0%
Tryptophan 0.009mg 0.016mg 0%
Threonine 0.028mg 0.073mg 0%
Isoleucine 0.028mg 0.063mg 0%
Leucine 0.068mg 0.105mg 0%
Lysine 0.05mg 0.083mg 0%
Methionine 0.008mg 0.015mg 0%
Phenylalanine 0.049mg 0.062mg 0%
Valine 0.047mg 0.078mg 0%
Histidine 0.077mg 0.047mg 0%

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +142.5%
Contains more ProteinProtein +211%
Contains more FatsFats +54.5%
Contains more CarbsCarbs +174.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
Banana
0
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Mono. FatMonounsaturated fat +131.3%
~equal in Polyunsaturated fat ~0.074g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Banana
Banana
2
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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +1437.1%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +230.1%
Contains more GlucoseGlucose +564.3%
Contains more FructoseFructose +157.1%
~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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.