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Banana vs. Orange — In-Depth Nutrition Comparison

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Significant differences between bananas and oranges

  • Bananas are richer in vitamin B6, manganese, and potassium, while oranges are higher in vitamin C.
  • Oranges cover your daily vitamin C needs 49% more than bananas.
  • Bananas have 11 times more manganese than oranges. Bananas have 0.27mg of manganese, while oranges have 0.025mg.
  • Oranges are lower in sugar.

Specific food types used in this comparison are Bananas, raw and Oranges, raw, all commercial varieties.

Infographic

Banana vs Orange 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
8
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%
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +170%
Contains more PotassiumPotassium +97.8%
Contains more IronIron +160%
Contains more CopperCopper +73.3%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +57.1%
Contains more ManganeseManganese +980%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +700%
Contains less SodiumSodium -100%

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
5
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%
Orange
Orange
5
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 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
Contains more Vitamin B2Vitamin B2 +82.5%
Contains more Vitamin B3Vitamin B3 +135.8%
Contains more Vitamin B5Vitamin B5 +33.6%
Contains more Vitamin B6Vitamin B6 +511.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +511.5%
Contains more Vitamin AVitamin A +266.7%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B1Vitamin B1 +180.6%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Banana Orange DV% diff.
Vitamin C 8.7mg 53.2mg 49%
Vitamin B6 0.367mg 0.06mg 24%
Manganese 0.27mg 0.025mg 11%
Fructose 4.85g 6%
Potassium 358mg 181mg 5%
Vitamin B1 0.031mg 0.087mg 5%
Carbs 22.84g 11.75g 4%
Magnesium 27mg 10mg 4%
Calcium 5mg 40mg 4%
Copper 0.078mg 0.045mg 4%
Vitamin B2 0.073mg 0.04mg 3%
Folate 20µg 30µg 3%
Calories 89kcal 47kcal 2%
Iron 0.26mg 0.1mg 2%
Starch 5.38g 2%
Vitamin B3 0.665mg 0.282mg 2%
Vitamin B5 0.334mg 0.25mg 2%
Fiber 2.6g 2.4g 1%
Zinc 0.15mg 0.07mg 1%
Phosphorus 22mg 14mg 1%
Vitamin A 3µg 11µg 1%
Vitamin E 0.1mg 0.18mg 1%
Selenium 1µg 0.5µg 1%
Protein 1.09g 0.94g 0%
Protein per 100 calories 1.2g 2g N/A
Calories per 10 g protein 817kcal 500kcal N/A
Weight per 100 calories 112g 213g N/A
Fats 0.33g 0.12g 0%
Net carbs 20.24g 9.35g N/A
Sugar 12.23g 9.35g N/A
Sodium 1mg 0mg 0%
Vitamin K 0.5µg 0µg 0%
Choline 9.8mg 8.4mg 0%
Saturated fat 0.112g 0.015g 0%
Monounsaturated fat 0.032g 0.023g 0%
Polyunsaturated fat 0.073g 0.025g 0%
Tryptophan 0.009mg 0.009mg 0%
Threonine 0.028mg 0.015mg 0%
Isoleucine 0.028mg 0.025mg 0%
Leucine 0.068mg 0.023mg 0%
Lysine 0.05mg 0.047mg 0%
Methionine 0.008mg 0.02mg 0%
Phenylalanine 0.049mg 0.031mg 0%
Valine 0.047mg 0.04mg 0%
Histidine 0.077mg 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
4
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +16%
Contains more FatsFats +175%
Contains more CarbsCarbs +94.4%
Contains more OtherOther +88.6%
Contains more WaterWater +15.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
Banana
2
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +39.1%
Contains more Poly. FatPolyunsaturated fat +192%
Contains less Sat. FatSaturated fat -86.6%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.