Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Banana
  5. Compare
  6. Banana vs. Oatmeal

Banana vs. Oatmeal — In-Depth Nutrition Comparison

Compare

Summary of differences between bananas and oatmeal

  • Bananas have more vitamin C and potassium, while oatmeal has more iron, vitamin B1, vitamin B3, manganese, vitamin B2, phosphorus, calcium, and vitamin A.
  • Oatmeal covers your daily need for iron, 71% more than bananas.
  • Bananas have a lower glycemic index. The glycemic index of bananas is 48, while the glycemic index of oatmeal is 79.

These are the specific foods used in this comparison Bananas, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Banana vs Oatmeal 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
3
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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more PotassiumPotassium +486.9%
Contains more CopperCopper +18.2%
Contains less SodiumSodium -98%
Contains more CalciumCalcium +1500%
Contains more IronIron +2192.3%
Contains more ZincZinc +313.3%
Contains more PhosphorusPhosphorus +250%
Contains more ManganeseManganese +106.7%
Contains more SeleniumSelenium +400%
~equal in Magnesium ~26mg

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% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B6Vitamin B6 +26.6%
Contains more Vitamin KVitamin K +25%
Contains more Vitamin AVitamin A +4233.3%
Contains more Vitamin B1Vitamin B1 +738.7%
Contains more Vitamin B2Vitamin B2 +194.5%
Contains more Vitamin B3Vitamin B3 +354.9%
Contains more FolateFolate +120%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.317mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Banana Oatmeal DV% diff.
Iron 0.26mg 5.96mg 71%
Vitamin B1 0.031mg 0.26mg 19%
Vitamin B3 0.665mg 3.025mg 15%
Vitamin A 3µg 130µg 14%
Manganese 0.27mg 0.558mg 13%
Vitamin B2 0.073mg 0.215mg 11%
Vitamin C 8.7mg 0mg 10%
Potassium 358mg 61mg 9%
Calcium 5mg 80mg 8%
Phosphorus 22mg 77mg 8%
Selenium 1µg 5µg 7%
Vitamin B6 0.367mg 0.29mg 6%
Folate 20µg 44µg 6%
Fructose 4.85g 0g 6%
Carbs 22.84g 11.67g 4%
Fiber 2.6g 1.7g 4%
Zinc 0.15mg 0.62mg 4%
Protein 1.09g 2.37g 3%
Fats 0.33g 1.36g 2%
Starch 5.38g 10.37g 2%
Sodium 1mg 49mg 2%
Polyunsaturated fat 0.073g 0.426g 2%
Calories 89kcal 68kcal 1%
Copper 0.078mg 0.066mg 1%
Choline 9.8mg 4.7mg 1%
Saturated fat 0.112g 0.226g 1%
Monounsaturated fat 0.032g 0.391g 1%
Protein per 100 calories 1.2g 3.5g N/A
Calories per 10 g protein 817kcal 287kcal N/A
Weight per 100 calories 112g 147g N/A
Net carbs 20.24g 9.97g N/A
Magnesium 27mg 26mg 0%
Sugar 12.23g 0.46g N/A
Vitamin E 0.1mg 0.07mg 0%
Vitamin B5 0.334mg 0.317mg 0%
Vitamin K 0.5µg 0.4µg 0%
Trans fat 0g 0.003g N/A
Tryptophan 0.009mg 0.04mg 0%
Threonine 0.028mg 0.083mg 0%
Isoleucine 0.028mg 0.105mg 0%
Leucine 0.068mg 0.2mg 0%
Lysine 0.05mg 0.135mg 0%
Methionine 0.008mg 0.04mg 0%
Phenylalanine 0.049mg 0.13mg 0%
Valine 0.047mg 0.151mg 0%
Histidine 0.077mg 0.057mg 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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more CarbsCarbs +95.7%
Contains more OtherOther +45.6%
Contains more ProteinProtein +117.4%
Contains more FatsFats +312.1%
Contains more WaterWater +12.2%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -50.4%
Contains more Mono. FatMonounsaturated fat +1121.9%
Contains more Poly. FatPolyunsaturated fat +483.6%

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
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more SucroseSucrose +724.1%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +92.8%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

People also compare

Banana
Banana vs Strawberry
Strawberry
Banana
Banana vs Apple
Apple
Banana
Banana vs Pineapple
Pineapple
Oatmeal
Oatmeal vs Porridge
Porridge
Oatmeal
Oatmeal vs Cereal
Cereal
Oatmeal
Oatmeal vs Pâté
Pâté

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.