Bananas vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, soy, defatted is higher in more vitamins & minerals
Calories (kcal)
Bananas 97
Flour 366
Protein (g)
Bananas 0.740
Flour 51.1
Carbs (g)
Bananas 23.0
Flour 32.9
Fat (g)
Bananas 0.290
Flour 3.33
Fiber (g)
Bananas 1.70
Flour —
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 0.740g per 100g.
Which has fewer calories?
Bananas, ripe and slightly ripe, raw — 97 vs 366 kcal per 100g.
Which is more nutrient-dense?
Flour, soy, defatted 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 | Bananas | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 97 kcal | 366 kcal | -73% |
| Macronutrients | |||
| Water | 75.3 g | 6.24 g | +1107% |
| Protein | 0.740 g | 51.1 g | -99% |
| Total lipid (fat) | 0.290 g | 3.33 g | -91% |
| Carbohydrate, by difference | 23.0 g | 32.9 g | -30% |
| Fiber, total dietary | 1.70 g | — | |
| Sugars, Total | 15.8 g | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 12.3 mg | — | |
| Thiamin (Vitamin B1) | 0.056 mg | 0.542 mg | -90% |
| Riboflavin (Vitamin B2) | 0 mg | 0.298 mg | -100% |
| Niacin (Vitamin B3) | 0.662 mg | 3.43 mg | -81% |
| Vitamin B-6 — Pyridoxine | 0.209 mg | 0.618 mg | -66% |
| Biotin (Vitamin B7) | 14.0 ug | — | |
| Vitamin A, RAE | 1.00 ug | — | |
| Carotene, beta | 8.00 ug | — | |
| Carotene, alpha | 7.00 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 5.00 mg | 338 mg | -99% |
| Iron, Fe | 0 mg | 7.34 mg | -100% |
| Magnesium, Mg | 28.0 mg | 313 mg | -91% |
| Phosphorus, P | 22.0 mg | 726 mg | -97% |
| Potassium, K | 326 mg | 2480 mg | -87% |
| Sodium, Na | 0 mg | 2.00 mg | -100% |
| Zinc, Zn | 0.160 mg | 4.44 mg | -96% |
| Copper, Cu | 0.101 mg | 1.51 mg | -93% |
| Manganese, Mn | 0.258 mg | 3.81 mg | -93% |
| Selenium, Se | 0 ug | 45.8 ug | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 98 kcal | 366 kcal | -73% |
| Energy (Atwater Specific Factors) | 88 kcal | 339 kcal | -74% |
| Energy | 408 kj | 1530 kj | -73% |
| Nitrogen | 0.120 g | 8.18 g | -99% |
| Ash | 0.700 g | 6.45 g | -89% |
| Carbohydrate, by summation | 21.2 g | — | |
| Total dietary fiber (AOAC 2011.25) | 4.62 g | 24.3 g | -81% |
| Sucrose | 4.18 g | — | |
| Glucose | 5.55 g | — | |
| Fructose | 6.09 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 3.66 g | — | |
| Citric acid | 341 mg | — | |
| Malic acid | 369 mg | — | |
| Iodine, I | 0 ug | — | |
| Molybdenum, Mo | — | 211 ug | |
| Biotin | 0 ug | — | |
| Betaine | 0.100 mg | 2.80 mg | -96% |
| cis-beta-Carotene | 1.00 ug | — | |
| trans-beta-Carotene | 7.00 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Cryptoxanthin, alpha | 0 ug | — | |
| cis-Lycopene | 0 ug | — | |
| trans-Lycopene | 0 ug | — | |
| cis-Lutein/Zeaxanthin | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 0.100 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| Tryptophan (EAA) | — | 0.616 g | |
| Threonine (EAA) | — | 1.97 g | |
| Isoleucine (EAA, BCAA) | — | 2.31 g | |
| Leucine (EAA, BCAA) | — | 4.11 g | |
| Lysine (EAA) | — | 3.06 g | |
| Methionine (EAA) | — | 0.622 g | |
| Phenylalanine (EAA) | — | 2.86 g | |
| Tyrosine (conditionally essential) | — | 1.74 g | |
| Valine (EAA, BCAA) | — | 2.31 g | |
| Arginine (conditionally essential) | — | 3.93 g | |
| Histidine (EAA) | — | 1.27 g | |
| Alanine | — | 2.86 g | |
| Aspartic acid | — | 4.98 g | |
| Glutamic acid | — | 9.08 g | |
| Glycine (conditionally essential) | — | 1.79 g | |
| Proline (conditionally essential) | — | 2.84 g | |
| Serine | — | 2.70 g | |
| Hydroxyproline | — | 0.176 g | |
| Cysteine | — | 1.01 g | |
| Daidzein | 0 mg | 64.5 mg | -100% |
| Genistein | 0 mg | 87.3 mg | -100% |
| Proanthocyanidin dimers | 0.380 mg | — | |
| Proanthocyanidin trimers | 0.420 mg | — | |
| Proanthocyanidin 4-6mers | 1.86 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Kaempferol | 0.110 mg | — | |
| Myricetin | 0.010 mg | — | |
| Quercetin | 0.060 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0.020 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 6.10 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 5.60 mg | 7.00 mg | -20% |
| Choline from phosphatidylcholine | 0.400 mg | 63.0 mg | -99% |
| Choline from phosphocholine | 0.500 mg | 1.50 mg | -67% |
| Choline from sphingomyelin | 0 mg | 0.800 mg | -100% |
| Free Choline | 3.20 mg | 120 mg | -97% |
| Total Choline | 9.80 mg | 190 mg | -95% |
| Iodine | |||
| Iodine mcg/100gB | 0.200 mcg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 2.17 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | 151 mg | -100% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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