Ever wondered how your favorite foods stack up against each other in terms of nutrition? Using 2020 USDA and NIH data, this article provides a detailed nutritional comparison of bananas with both brown and white rice. This analysis helps to understand the nutritional benefits and differences between these common foods.
Understanding the Data Source
The data used in this comparison comes from USDA FoodData Central, a comprehensive source of food composition data managed by the Agricultural Research Service's Beltsville Human Nutrition Research Center and hosted by the National Agricultural Library. USDA FoodData Central data are in the public domain and they are not copyrighted. They are published under CC0 1.0 Universal (CC0 1.0). This resource includes multiple distinct data types such as:
- Analytical data/metadata: Commodity and minimally processed food samples.
- Historical data: Derived from analyses, calculations, and published literature.
- Data applied to analyze foods/beverages: Reported in What We Eat in America, NHANES.
- Data from foods published in peer-reviewed journals: In collaboration with USDA.
- Label data: Collected through a public-private partnership with commercial food brands.
Nutritional Comparison: Brown Rice vs. Banana
Calorie Content
Brown rice is high in calories, while banana has 28% fewer calories. Brown rice has 123 calories per 100 grams, whereas banana has 89 calories.
Macronutrient Ratios
For macronutrient ratios, brown rice is heavier in protein, lighter in carbs, and heavier in fat compared to banana per calorie.
Carbohydrates
Brown rice and banana contain similar amounts of carbs. Brown rice has 25.6g of total carbs per 100 grams, and banana has 22.8g of carbohydrates.
Read also: The Best Vegan Banana Bread
Dietary Fiber
Banana is a great source of dietary fiber, with 63% more dietary fiber than brown rice. Banana has 2.6g of dietary fiber per 100 grams, while brown rice has 1.6g. Current dietary guidelines for Americans suggests that people age 2 and older get 14 grams of fiber for every 1,000 calories in the daily diet.
Sugar Content
Brown rice has 49.9 times less sugar than banana. Brown rice has 0.24g of sugar per 100 grams, and banana has 12.2g of sugar.
Protein
Brown rice has 151% more protein than banana. Brown rice has 2.7g of protein per 100 grams, while banana has 1.1g of protein.
Saturated Fat
Both brown rice and banana are low in saturated fat. Brown rice has 0.26g of saturated fat per 100 grams, and banana has 0.11g of saturated fat.
Vitamins
- Vitamin C: Banana has significantly more Vitamin C than brown rice. Banana has 8.7mg of Vitamin C per 100 grams, while brown rice does not contain significant amounts.
- Vitamin A: Banana and brown rice contain similar amounts of Vitamin A. Banana has 3ug of Vitamin A per 100 grams, and brown rice does not contain significant amounts.
- Vitamin E: Brown rice and banana contain similar amounts of Vitamin E. Brown rice has 0.17mg of Vitamin E per 100 grams, and banana has 0.1mg of Vitamin E.
- Vitamin K: Brown rice and banana contain similar amounts of Vitamin K. Brown rice has 0.2ug of Vitamin K per 100 grams, and banana has 0.5ug of Vitamin K.
- Other Vitamins: Brown rice has more thiamin and niacin; however, banana contains more Vitamin B6 and folate.
Minerals
- Calcium: Brown rice and banana contain similar amounts of calcium. Brown rice has 3mg of calcium per 100 grams, and banana has 5mg of calcium.
- Iron: Brown rice and banana contain similar amounts of iron. Brown rice has 0.56mg of iron per 100 grams, and banana has 0.26mg of iron.
- Potassium: Banana is an excellent source of potassium, with 316% more potassium than brown rice. Banana has 358mg of potassium per 100 grams, while brown rice has 86mg of potassium. Potassium is also needed to maintain a healthy balance of water in cells, and offsets the effects of excess dietary sodium.
Fatty Acids
For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than brown rice per 100 grams. Comparing omega-6 fatty acids, brown rice has more linoleic acid than banana per 100 grams.
Read also: Healthy Blueberry Banana Drink
Nutritional Comparison: White Rice vs. Banana
Calorie Content
White rice is high in calories, while banana has 32% fewer calories. White rice has 130 calories per 100 grams, and banana has 89 calories.
Macronutrient Ratios
For macronutrient ratios, white rice is similar to banana for protein, carbs, and fat.
Carbohydrates
White rice and banana contain similar amounts of carbs. White rice has 28.6g of total carbs per 100 grams, and banana has 22.8g of carbohydrates.
Dietary Fiber
Banana is a great source of dietary fiber, with 767% more dietary fiber than white rice. Banana has 2.6g of dietary fiber per 100 grams, while white rice has 0.3g of dietary fiber.
Sugar Content
White rice has less sugar than banana. Banana has 12.2g of sugar, while white rice does not contain significant amounts.
Read also: Weight loss trends: a closer look at banana drops.
Protein
White rice and banana contain similar amounts of protein. White rice has 2.4g of protein per 100 grams, and banana has 1.1g of protein.
Saturated Fat
Both white rice and banana are low in saturated fat. White rice has 0.06g of saturated fat per 100 grams, and banana has 0.11g of saturated fat.
Vitamins
- Vitamin C: Banana has significantly more Vitamin C than white rice. Banana has 8.7mg of Vitamin C per 100 grams, and white rice does not contain significant amounts.
- Vitamin A: Banana and white rice contain similar amounts of Vitamin A. Banana has 3ug of Vitamin A per 100 grams, and white rice does not contain significant amounts.
- Vitamin E: Banana and white rice contain similar amounts of Vitamin E. Banana has 0.1mg of Vitamin E per 100 grams, and white rice does not contain significant amounts.
- Vitamin K: Banana and white rice contain similar amounts of Vitamin K. Banana has 0.5ug of Vitamin K per 100 grams, and white rice does not contain significant amounts.
- Other Vitamins: White rice has more thiamin, niacin, and folate; however, banana contains more riboflavin and Vitamin B6.
Minerals
- Calcium: White rice and banana contain similar amounts of calcium. White rice has 3mg of calcium per 100 grams, and banana has 5mg of calcium.
- Iron: White rice has 473% more iron than banana. White rice has 1.5mg of iron per 100 grams, and banana has 0.26mg of iron.
- Potassium: Banana is an excellent source of potassium, with 11 times more potassium than white rice. Banana has 358mg of potassium per 100 grams, while white rice has 29mg of potassium.
Fatty Acids
For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than white rice per 100 grams.
Bananas: Beyond the Basics
There’s a bit of confusion surrounding bananas. Some people consider this iconic golden fruit a healthy choice while others avoid it, after seeing it on Internet lists of “5 Worst Foods.” Unfavorable claims suggest that bananas cause weight gain and constipation. However, there is no evidence that bananas contribute to weight gain, despite popular belief.
The scientific name for banana is Musa, from the Musaceae family of flowering tropical plants, which distinctively showcases the banana fruit clustered at the top of the plant.
Types of Bananas
- Banana (Cavendish): Sometimes classified as a “dessert banana,” this classic type is mildly sweet when ripe. Choose bananas with green or clear yellow peels without bruising. For best flavor, wait until the banana is golden yellow with a few brown spots.
- Plantain (Green Banana): Larger, starchier, and less-sweet version of Musa that is often used for cooking. When green, the plantain is unripe with a neutral flavor and firm flesh.
- Red Banana: This variety is shorter and plumper than the Cavendish variety with a dark reddish-purple hue.
Health Benefits of Bananas
Bananas are an excellent source of potassium, a vital mineral and electrolyte in the body that carries a small electrical charge. These charges cause nerve cells to send out signals for the heart to beat regularly and muscles to contract. Potassium helps the body to flush out extra sodium in the urine, and eases tension in blood vessel walls.
Bananas are included in the BRAT diet (an acronym for Bananas, Rice, Applesauce, Toast), a once commonly prescribed regimen for patients with diarrhea or who required a bland, easy-to-digest diet after stomach ailments.
Unripe bananas contain resistant starch, a type of carbohydrate that “resists” digestion in the small intestine. It is absorbed slowly and does not cause sharp rises in blood sugar. The starch acts as food for the growth of beneficial microbes in the digestive tract.
Glycemic Index and Load
Some physicians recommend that patients with diabetes choose foods with a low glycemic index. Ripe bananas have a low GI of 51, with slightly under-ripe bananas even lower at 42; they have a moderate GL of 13 and 11, respectively. The type of carbohydrate in bananas is classified as resistant starch, which functions similarly to dietary fiber. Resistant starch is not broken down in the small intestine so it causes less glucose to be released into the bloodstream.
Tips for Ripening and Storing Bananas
To speed up ripening, store in a brown paper bag or place near ripe fruit, which emits ethylene gas that causes ripening. On the flipside, if you wish to slow ripening, store bananas away from other ripe bananas or fruits. Fully ripe golden yellow bananas may be stored in the refrigerator in a sealed produce drawer.
Creative Uses of Bananas
- Slice ripe banana into a fruit salad.
- Substitute an equal amount of mashed banana for butter for dense baked goods like muffins, quick breads, and cookies.
- For a frozen treat, slice a peeled ripe banana in half (in the middle) and insert a popsicle stick or skewer into the flat end.
- For an easy dairy-free ice cream alternative, peel, chop, and freeze two medium bananas. Place into a blender or food processor and add a few tablespoons of liquid (water, dairy or plant milk, or coconut water). Blend until smooth.
- In many countries, banana and plantain leaves are recycled as food wrappers, such as to hold tamales and meats.
- Banana peels contain plant chemicals in the form of antioxidants and have long been used in traditional and folk medicine as an antiseptic and anti-inflammatory to promote wound healing such as for bug bites, minor burns, and sunburns.
Boosting Fiber Intake
If the goal is to add more fiber to your diet, there are lots of great options. Other types of fiber help a person feel full for longer. When buying packaged foods, check the Nutrition Facts label for fiber content. Adding too much fiber too quickly can result in intestinal gas, diarrhea, cramping, and bloating. As you eat more fiber, remember to drink plenty of fluids.
For example, 1 cup of raspberries added to 1 cup of cooked oatmeal with half a serving of almonds could provide about 13.5 grams of fiber.