Avocado vs Banana: nutrition compared
Avocado has vitamin K where the other has almost none, over 20× the vitamin E, over 5× the folate of Banana per 100 g. Banana has 1.8× the manganese, 1.2× the vitamin C of Avocado. Banana is lower in calories (89 vs 160 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Avocado 1 cup, cubes (150 g), Banana 1 medium (7" to 7-7/8" long) (118 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Avocado / serving | Banana / serving | Avocado / 100 g | Banana / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 240 12% | 105 5.3% | 160 | 89 |
| Protein (g) | 3 6% | 0.9 1.7% | 2 | 0.7 |
| Total fat (g) | 22 28% | 0.3 0.4% | 14.7 | 0.3 |
| Saturated fat (g) | 3.2 16% | 0.1 0.7% | 2.1 | 0.1 |
| Monounsaturated fat (g) | 14.7 | 0 | 9.8 | 0 |
| Polyunsaturated fat (g) | 2.7 | 0.1 | 1.8 | 0.1 |
| Omega-3 (ALA+EPA+DHA) (g) | 0.17 | 0.03 | 0.11 | 0.03 |
| Cholesterol (mg) | 0 0% | 0 0% | 0 | 0 |
| Carbohydrate (g) | 12.8 4.7% | 27.1 9.9% | 8.5 | 23 |
| Fiber (g) | 10.1 36% | 2 7.2% | 6.7 | 1.7 |
| Sugars (g) | 1 | 14.4 | 0.7 | 12.2 |
| Calcium (mg) | 18 1.4% | 6 0.5% | 12 | 5 |
| Iron (mg) | 0.8 4.6% | 0.3 1.7% | 0.6 | 0.3 |
| Magnesium (mg) | 44 10% | 33 7.9% | 29 | 28 |
| Phosphorus (mg) | 78 6.2% | 26 2.1% | 52 | 22 |
| Potassium (mg) | 728 15% | 385 8.2% | 485 | 326 |
| Sodium (mg) | 10 0.5% | 1 0.1% | 7 | 1 |
| Zinc (mg) | 1 8.7% | 0.2 1.7% | 0.6 | 0.2 |
| Copper (mg) | 0.28 32% | 0.12 13% | 0.19 | 0.1 |
| Manganese (mg) | 0.21 9.3% | 0.3 13% | 0.14 | 0.26 |
| Selenium (µg) | 0.6 1.1% | 1.2 2.1% | 0.4 | 1 |
| Vitamin A (RAE) (µg) | 10 1.2% | 1 0.1% | 7 | 1 |
| Vitamin C (mg) | 15 17% | 14.5 16% | 10 | 12.3 |
| Vitamin D (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin E (mg) | 3.1 21% | 0.12 0.8% | 2.07 | 0.1 |
| Vitamin K (µg) | 31.5 26% | 0.1 0.1% | 21 | 0.1 |
| Thiamin (B1) (mg) | 0.1 8.4% | 0.07 5.5% | 0.07 | 0.06 |
| Riboflavin (B2) (mg) | 0.2 15% | 0.09 6.6% | 0.13 | 0.07 |
| Niacin (B3) (mg) | 2.6 16% | 0.8 4.9% | 1.7 | 0.7 |
| Vitamin B6 (mg) | 0.39 23% | 0.25 15% | 0.26 | 0.21 |
| Folate (DFE) (µg) | 122 30% | 17 4.1% | 81 | 14 |
| Vitamin B12 (µg) | 0 0% | 0 0% | 0 | 0 |
| Choline (mg) | 21 3.9% | 12 2.1% | 14 | 10 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #171705 and #173944.
Frequently asked questions
Which is healthier, Avocado or Banana?
Avocado has vitamin K where the other has almost none, over 20× the vitamin E, over 5× the folate of Banana per 100 g. Banana has 1.8× the manganese, 1.2× the vitamin C of Avocado. Banana is lower in calories (89 vs 160 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Avocado scores 39 and Banana scores 14. Which is 'healthier' depends on what you need more of.
Which has more protein, Avocado or Banana?
Avocado: 2 g per 100 g for Avocado vs 0.7 g for Banana (3 vs 0.9 g per serving).
Which has fewer calories, Avocado or Banana?
Banana: 160 kcal per 100 g for Avocado vs 89 kcal for Banana (240 vs 105 kcal per serving).
Related comparisons
Avocado nutrition facts · Banana nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.