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
At a Glance
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: Decision Matrix
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?
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
Banana vs Apple — Frequently Asked Questions
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
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.