Banana vs Orange: Nutrition, Calories & Protein Compared



Banana - calories, kcal, weight, nutrition
Banana - calories, kcal, weight, nutrition

Banana vs Orange
Nutrition Facts

Banana
Serving size:
  change
one banana (130g)cup, mashed (300g)cup, sliced (150g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 60

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Orange
Serving size:
  change
one orange (320g)cup (170g)half cup (85g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 35

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Banana vs Orange 100g Compare


per 100gBananaOrange
Calories89 47
Carbohydrates22.84 g11.75 g
Fat0.33 g0.12 g
Saturated fat0.11 g0.02 g
Dietary fiber2.6 g2.4 g
Protein1.09 g0.94 g
Water74.91 g86.75 g
Calcium5 mg40 mg
Iron0.26 mg0.1 mg
Magnessium27 mg10 mg
Potassium358 mg181 mg
Vitaminium A64 µg225 µg
Vitaminium B1 (Thiamine)0.031 mg0.087 mg
Vitaminium B2 (riboflavin)0.073 mg0.04 mg
Vitaminium B3 (Niacin)0.665 mg0.282 mg
Vitaminium B50.334 mg0.25 mg
Vitaminium B60.367 mg0.06 mg
Vitaminium B9 (Folic acid)0.02 mg0.03 mg
Vitaminium C8.7 mg53.2 mg
Vitaminium E0.1 mg0.18 mg

Delving Into the World of Bananas and Oranges

When it comes to fruits, bananas and oranges stand out not only for their distinctive tastes and textures but also for their impressive nutritional profiles. Both fruits are beloved around the globe and are staples in many diets. Bananas, with their creamy texture and sweetness, make a perfect on-the-go snack. Oranges, bursting with juicy tanginess, are often associated with freshness and vitality. But beyond their flavors, how do these fruits compare in terms of nutrition?

Nutritional Face-off: A Closer Look

At first glance, bananas and oranges might just seem like simple, delicious fruits. However, they pack a punch in terms of nutrition, each bringing their own set of benefits to the table. Let's break down the nutritional content of each fruit to see how they stack up against each other.

  • Calories: Bananas have 89 calories per 100 grams, whereas oranges have significantly fewer at 49 calories. This makes oranges a lighter option for those counting calories.
  • Carbohydrates: Bananas are higher in carbs, with 22.84g compared to oranges' 11.89g, making bananas a more energy-dense fruit.
  • Fiber: Both fruits are good sources of fiber, though bananas have a slight edge with 2.6g compared to oranges' 2.5g.
  • Vitamins and Minerals: Oranges shine in their vitamin C content, boasting 48.5mg per 100g, significantly higher than bananas' 8.7mg. This makes oranges an excellent choice for boosting immunity. However, bananas offer more potassium, beneficial for heart health and muscle function.

While both fruits are low in fat and protein, they offer different micronutrients. For instance, oranges provide more calcium and vitamin A, whereas bananas are a better source of vitamin B6 and magnesium. This diversity underscores the importance of including a variety of fruits in your diet to reap the benefits of different nutrients.

What's Best for Your Diet?

Choosing between a banana and an orange may come down to your specific nutritional needs and taste preferences. If you're looking for a quick energy boost, the higher carbohydrate content in bananas might be more beneficial. On the other hand, if you're aiming to increase your vitamin C intake for immune support, oranges are the clear winner.

Moreover, the lower glycemic index (GI) of oranges makes them a better choice for those managing blood sugar levels. The GI of oranges is 35, compared to bananas' 60, meaning oranges have a less significant impact on blood sugar spikes.

Conclusion

Ultimately, both bananas and oranges offer unique nutritional benefits and can be enjoyed as part of a balanced diet. Whether you prefer the creamy sweetness of a banana or the juicy tang of an orange, incorporating these fruits into your meals and snacks can contribute to a healthy, varied diet. Remember, the key to good nutrition is diversity, so why not enjoy both?

Banana 100g

89kcal

Calories source

  • 93% CARBS.
  • 4% PROTEIN
  • 3% FAT

Orange 100g

47kcal

Calories source

  • 91% CARBS
  • 7% PROTEIN
  • 2% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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