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  6. Banana vs. Kale raw

Banana vs. Kale raw — In-Depth Nutrition Comparison

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Summary of differences between bananas and kale raw

  • The amount of vitamin K, vitamin A, copper, vitamin C, folate, manganese, iron, calcium, phosphorus, and vitamin E in kale raw is higher than in bananas.
  • Kale raw covers your daily need for vitamin K, 587% more than bananas.

These are the specific foods used in this comparison Bananas, raw and Kale, raw.

Infographic

Banana vs Kale raw 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
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 34% 45% 43% 55% 500% 15% 39% 5% 86% 4.9%
Contains less SodiumSodium -97.4%
Contains more MagnesiumMagnesium +74.1%
Contains more CalciumCalcium +2900%
Contains more PotassiumPotassium +37.2%
Contains more IronIron +465.4%
Contains more CopperCopper +1821.8%
Contains more ZincZinc +273.3%
Contains more PhosphorusPhosphorus +318.2%
Contains more ManganeseManganese +144.1%
~equal in Selenium ~0.9µg

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
2
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 400% 0% 167% 31% 28% 30% 19% 5.5% 63% 0% 1762% 106%
Contains more Vitamin B5Vitamin B5 +267%
Contains more Vitamin B6Vitamin B6 +35.4%
Contains more Vitamin CVitamin C +1279.3%
Contains more Vitamin AVitamin A +16566.7%
Contains more Vitamin EVitamin E +1440%
Contains more Vitamin B1Vitamin B1 +254.8%
Contains more Vitamin B2Vitamin B2 +78.1%
Contains more Vitamin B3Vitamin B3 +50.4%
Contains more Vitamin KVitamin K +140860%
Contains more FolateFolate +605%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Banana Kale raw DV% diff.
Vitamin K 0.5µg 704.8µg 587%
Copper 0.078mg 1.499mg 158%
Vitamin C 8.7mg 120mg 124%
Vitamin A 3µg 500µg 55%
Folate 20µg 141µg 30%
Manganese 0.27mg 0.659mg 17%
Calcium 5mg 150mg 15%
Iron 0.26mg 1.47mg 15%
Phosphorus 22mg 92mg 10%
Vitamin E 0.1mg 1.54mg 10%
Vitamin B1 0.031mg 0.11mg 7%
Vitamin B6 0.367mg 0.271mg 7%
Protein 1.09g 4.28g 6%
Fructose 4.85g 6%
Carbs 22.84g 8.75g 5%
Magnesium 27mg 47mg 5%
Vitamin B5 0.334mg 0.091mg 5%
Potassium 358mg 491mg 4%
Fiber 2.6g 3.6g 4%
Zinc 0.15mg 0.56mg 4%
Vitamin B2 0.073mg 0.13mg 4%
Calories 89kcal 49kcal 2%
Starch 5.38g 2%
Sodium 1mg 38mg 2%
Vitamin B3 0.665mg 1mg 2%
Choline 9.8mg 0.8mg 2%
Polyunsaturated fat 0.073g 0.338g 2%
Fats 0.33g 0.93g 1%
Protein per 100 calories 1.2g 8.7g N/A
Calories per 10 g protein 817kcal 114kcal N/A
Weight per 100 calories 112g 204g N/A
Net carbs 20.24g 5.15g N/A
Sugar 12.23g 2.26g N/A
Selenium 1µg 0.9µg 0%
Saturated fat 0.112g 0.091g 0%
Monounsaturated fat 0.032g 0.052g 0%
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%

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
4% 9% 84% 2%
Protein: 4.28 g
Fats: 0.93 g
Carbs: 8.75 g
Water: 84.04 g
Other: 2 g
Contains more CarbsCarbs +161%
Contains more ProteinProtein +292.7%
Contains more FatsFats +181.8%
Contains more WaterWater +12.2%
Contains more OtherOther +141%

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
19% 11% 70%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.338 g
Contains less Sat. FatSaturated fat -18.8%
Contains more Mono. FatMonounsaturated fat +62.5%
Contains more Poly. FatPolyunsaturated fat +363%

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. Kale raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168421/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.