Avocados vs Bananas
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Avocados, raw, all commercial varieties is higher in more vitamins & minerals
Calories (kcal)
Avocados 160
Bananas 89
Protein (g)
Avocados 2.00
Bananas 1.09
Carbs (g)
Avocados 8.53
Bananas 22.8
Fat (g)
Avocados 14.7
Bananas 0.330
Fiber (g)
Avocados 6.70
Bananas 2.60
Quick answers
Which has more protein?
Avocados, raw, all commercial varieties — 2.00g vs 1.09g per 100g.
Which has fewer calories?
Bananas, raw — 89 vs 160 kcal per 100g.
Which is more nutrient-dense?
Avocados, raw, all commercial varieties scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Avocados | Bananas | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 160 kcal | 89 kcal | +80% |
| Macronutrients | |||
| Water | 73.2 g | 74.9 g | -2% |
| Protein | 2.00 g | 1.09 g | +83% |
| Total lipid (fat) | 14.7 g | 0.330 g | +4342% |
| Carbohydrate, by difference | 8.53 g | 22.8 g | -63% |
| Fiber, total dietary | 6.70 g | 2.60 g | +158% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.13 g | 0.112 g | +1798% |
| Fatty acids, total monounsaturated | 9.80 g | 0.032 g | +30522% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 10.0 mg | 8.70 mg | +15% |
| Thiamin (Vitamin B1) | 0.067 mg | 0.031 mg | +116% |
| Riboflavin (Vitamin B2) | 0.130 mg | 0.073 mg | +78% |
| Niacin (Vitamin B3) | 1.74 mg | 0.665 mg | +161% |
| Pantothenic acid (Vitamin B5) | 1.39 mg | 0.334 mg | +316% |
| Vitamin B-6 — Pyridoxine | 0.257 mg | 0.367 mg | -30% |
| Biotin (Vitamin B7) | 81.0 ug | 20.0 ug | +305% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 14.2 mg | 9.80 mg | +45% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 7.00 ug | 3.00 ug | +133% |
| Carotene, beta | 62.0 ug | 26.0 ug | +138% |
| Carotene, alpha | 24.0 ug | 25.0 ug | -4% |
| Vitamin E (alpha-tocopherol) | 2.07 mg | 0.100 mg | +1970% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 12.0 mg | 5.00 mg | +140% |
| Iron, Fe | 0.550 mg | 0.260 mg | +112% |
| Magnesium, Mg | 29.0 mg | 27.0 mg | +7% |
| Phosphorus, P | 52.0 mg | 22.0 mg | +136% |
| Potassium, K | 485 mg | 358 mg | +35% |
| Sodium, Na | 7.00 mg | 1.00 mg | +600% |
| Zinc, Zn | 0.640 mg | 0.150 mg | +327% |
| Copper, Cu | 0.190 mg | 0.078 mg | +144% |
| Manganese, Mn | 0.142 mg | 0.270 mg | -47% |
| Selenium, Se | 0.400 ug | 1.00 ug | -60% |
| Other Nutrients | |||
| Energy | 670 kj | 371 kj | +81% |
| Ash | 1.58 g | 0.820 g | +93% |
| Total Sugars | 0.660 g | 12.2 g | -95% |
| Sucrose | 0.060 g | 2.39 g | -97% |
| Glucose | 0.370 g | 4.98 g | -93% |
| Fructose | 0.120 g | 4.85 g | -98% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0.010 g | -100% |
| Galactose | 0.100 g | 0 g | |
| Starch | 0.110 g | 5.38 g | -98% |
| Fluoride, F | 7.00 ug | 2.20 ug | +218% |
| Folic acid (Vitamin B9 — synthetic) | 81.0 ug | 20.0 ug | +305% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 81.0 ug | 20.0 ug | +305% |
| Betaine | 0.700 mg | 0.100 mg | +600% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 28.0 ug | 0 ug | |
| Vitamin A, IU | 146 IU | 64.0 IU | +128% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 271 ug | 22.0 ug | +1132% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.050 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.330 mg | 0.020 mg | +1550% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.020 mg | 0.010 mg | +100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 mg | 0.060 mg | -83% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 21.0 ug | 0.500 ug | +4100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.001 g | 0 g | |
| SFA 10:0 (Capric acid) | 0 g | 0.001 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.002 g | -100% |
| SFA 14:0 (Myristic acid) | 0 g | 0.002 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 2.08 g | 0.102 g | +1934% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.049 g | 0.005 g | +880% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.698 g | 0.010 g | +6880% |
| MUFA 17:1 (Heptadecenoic acid) | 0.010 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 9.07 g | 0.022 g | +41109% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.025 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 1.82 g | 0.073 g | +2388% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.67 g | 0.046 g | +3539% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.125 g | 0.027 g | +363% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.111 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.015 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.016 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Phytosterols | — | 16.0 mg | |
| Stigmasterol | 2.00 mg | — | |
| Campesterol | 5.00 mg | — | |
| Beta-sitosterol | 76.0 mg | — | |
| Tryptophan (EAA) | 0.025 g | 0.009 g | +178% |
| Threonine (EAA) | 0.073 g | 0.028 g | +161% |
| Isoleucine (EAA, BCAA) | 0.084 g | 0.028 g | +200% |
| Leucine (EAA, BCAA) | 0.143 g | 0.068 g | +110% |
| Lysine (EAA) | 0.132 g | 0.050 g | +164% |
| Methionine (EAA) | 0.038 g | 0.008 g | +375% |
| Cystine (conditionally essential) | 0.027 g | 0.009 g | +200% |
| Phenylalanine (EAA) | 0.097 g | 0.049 g | +98% |
| Tyrosine (conditionally essential) | 0.049 g | 0.009 g | +444% |
| Valine (EAA, BCAA) | 0.107 g | 0.047 g | +128% |
| Arginine (conditionally essential) | 0.088 g | 0.049 g | +80% |
| Histidine (EAA) | 0.049 g | 0.077 g | -36% |
| Alanine | 0.109 g | 0.040 g | +172% |
| Aspartic acid | 0.236 g | 0.124 g | +90% |
| Glutamic acid | 0.287 g | 0.152 g | +89% |
| Glycine (conditionally essential) | 0.104 g | 0.038 g | +174% |
| Proline (conditionally essential) | 0.098 g | 0.028 g | +250% |
| Serine | 0.114 g | 0.040 g | +185% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Proanthocyanidin dimers | 1.18 mg | — | |
| Proanthocyanidin trimers | 1.12 mg | — | |
| Proanthocyanidin 4-6mers | 3.35 mg | — | |
| Proanthocyanidin 7-10mers | 0.520 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Kaempferol | 0 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0.370 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0.150 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0.200 mcg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 7.00 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Avocados, raw, all commercial varieties nutrition facts Bananas, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.