Daily safety snapshot
0mg sodium
0% sodium limit | 0% sat fat | 0% fiber target
Banana vs Apple: Nutrition Comparison | Macros, Protein, Calories
Side-by-side nutrition comparison: Banana vs Apple. Protein, carbs, fat, calories, per-calorie efficiency, and substitution guide. USDA data.
Banana vs Apple: Complete Nutrition Comparison
Banana (1.1g protein, 89 kcal/100g) vs Apple (0.3g protein, 52 kcal/100g). Banana wins on protein and Apple is lower calorie. Full breakdown with serving tables, goal amounts, and substitution guide below.
At a Glance
Banana and Apple have nearly identical protein (1.1g vs 0.3g per 100g) — the difference is in their fat and calorie profiles.
Banana vs Apple — Nutrition per 100g
Banana vs Apple: Key Differences
**Banana wins on protein** (1.1g vs 0.3g per 100g — 266.7% more)
**Apple is leaner** (0.2g fat vs 0.3g — 50% less fat)
**Apple is lower calorie** (52 kcal vs 89 kcal per 100g)
**Banana wins on protein efficiency** (1.2g protein per 100 kcal)
Banana vs Apple — Nutrient Density per Calorie
Banana vs Apple by Serving Size
How Much Banana or Apple to Hit Your Goal
Raw, Cooked, and Logging Comparison
Which Diet Does Each Food Fit?
Neither food has specific dietary flags. Check individual macros for fit with your diet.
Banana Benefit Signals
- Potassium source: Useful fruit choice when you want potassium and quick carbohydrates. Basis: Potassium is present in the source record..
- Training carb: Fits as a convenient pre- or post-workout carbohydrate, not as a protein source. Basis: Carbohydrate-dominant fruit with low fat..
Banana Daily Nutrient Coverage
Banana Condition-Aware Nutrition Notes
How to Substitute Banana for Apple (and Vice Versa)
**To substitute Apple for Banana (same protein):** Use 3.67× the weight. Example: replace 100g Banana with 367g Apple.
**To substitute Banana for Apple (same protein):** Use 0.27× the weight. Example: replace 100g Apple with 27g Banana. Note: Banana has 89 kcal/100g vs Apple's 52 kcal/100g — adjust total calories accordingly.
Both are in the **Fruit** category, making them interchangeable in most recipes from a culinary standpoint.
Protein Quality Comparison
Protein quality scores (DIAAS) are not available for these foods in the current dataset. Both Banana and Apple are generally considered good protein sources in their categories.
Banana vs Apple — Frequently Asked Questions
Which has more protein: Banana or Apple? Banana has more protein with 1.1g per 100g vs Apple's 0.3g — 266.7% more per 100g.
Which is lower in calories: Banana or Apple? Apple is lower in calories at 52 kcal vs 89 kcal per 100g.
Is Banana better than Apple for weight loss? For weight loss, Banana has a better protein-to-calorie ratio (1.2g protein per 100 kcal vs 0.6g). It also has 89 kcal/100g. That said, overall calorie balance matters most — both can fit a weight-loss diet depending on portion size.
Is Banana or Apple better for muscle building? For muscle building, Banana is the better choice with 1.1g protein per 100g. Both are valid sources of protein; the best choice depends on your overall diet and calorie needs.
Which is better for keto: Banana or Apple? Neither Banana (22.8g carbs/100g) nor Apple (13.8g carbs/100g) is ideal for strict keto.
Can I replace Banana with Apple in recipes? Banana and Apple are in the same food category and can be swapped for macro purposes. To match the protein in 100g Banana, use 27g Apple. Flavor and texture will differ.
How much Apple equals 100g of Banana in protein? To match the 1.1g of protein in 100g of Banana, you need 367g of Apple.
Which has more fat: Banana or Apple? Banana has 0.3g fat per 100g; Apple has 0.2g. Banana has more fat.
What are the main differences between Banana and Apple? The main differences are in calories (37 kcal/100g difference). Banana: 1.1g protein, 0.3g fat, 89 kcal/100g. Apple: 0.3g protein, 0.2g fat, 52 kcal/100g.
Which should I choose: Banana or Apple? The best choice depends on your goal. For protein: Banana. For fewer calories: Apple. Both are nutritious options.
When to Choose Banana vs Apple
Choose Banana for: maximum protein per gram of food, cutting phases, high-protein meal prep.
Choose Apple for: variety, lower calorie option.
Banana vs Apple: Which Should You Choose?
Banana and Apple are both nutritious foods with different macro profiles. Banana provides 1.1g protein, 22.8g carbs, and 0.3g fat per 100g at 89 kcal. Apple provides 0.3g protein, 13.8g carbs, and 0.2g fat at 52 kcal.
The best choice depends on your specific goals — see the use cases section above. Both can form part of a balanced diet. Data from USDA FoodData Central.
Banana Page Quality Signals
Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.
Data Sources & Methodology
Data source: USDA FoodData Central.
Comparison method: All macro values are calculated from the same USDA per-100g baseline. Percentage differences are computed as ((foodA − foodB) / foodB) × 100. Winners are determined per individual macro — a food can win on protein and lose on fat simultaneously. No weighting or aggregation is applied.
Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.
Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.