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Which is better orange or banana?

The orange comes out on top, though, for two powerful antioxidant vitamins. A medium orange is a standout for vitamin C, offering 83 milligrams per serving or 138 percent of the daily value. A large banana, in contrast, supplies 12 grams of this vitamin – not as impressive, but still a healthy 20 percent of the DV.

healthyeating.sfgate.com - The Nutrients in Bananas Vs. Oranges - Healthy Eating | SF Gate

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Comparing bananas and oranges can be like comparing, well, apples and oranges. The two fruits have different nutrient profiles, each of which offers distinct health benefits. When choosing a fruit for your lunch or snack, determine which nutrients support your dietary and health goals. You can also choose between the two fruits simply for convenience or taste, or vary your selection from day to day.

Macronutrients in Bananas vs. Oranges

A large banana and a medium navel orange of roughly the same gram count have both similarities and differences in their macronutrient profiles. Each has roughly the same amount of fiber per serving – between 3 and 4 grams – and each offers just 3 percent of the daily value for protein on a 2,000-calorie diet. However, the banana contains almost twice the calories of the orange – 121 versus 69. And, if you’re counting carbs, a banana is higher-carb than an orange, containing 31 grams compared to 18 in an orange. With both fruits, most of the carbs are from sugar, with 17 grams in a banana, and 12 grams in an orange.

Vitamin Comparison

Both bananas and oranges are micronutrient-dense, and a comparison of the two fruits uncovers strengths for each. The orange comes out on top, though, for two powerful antioxidant vitamins. A medium orange is a standout for vitamin C, offering 83 milligrams per serving or 138 percent of the daily value. A large banana, in contrast, supplies 12 grams of this vitamin – not as impressive, but still a healthy 20 percent of the DV. Vitamin C helps boost the immune system to fight off disease. It’s also important to skin health, helping the body make collagen, a protein found in tissues. Like other orange-colored fruits and vegetables, an orange is a good source of vitamin A, supplying 7 percent of the daily value; compare that to just 2 percent for a banana. A fat-soluble vitamin, vitamin A is vital to eye health and to the proper functioning of many organs.

Mineral Comparison

Oranges are also better sources of bone-building calcium than bananas, offering 6 percent of the daily value as opposed to just 1 percent for bananas. However, bananas reign supreme in other minerals. One large banana contains 487 milligrams of potassium, or 14 percent of the daily value, while a medium orange offers only about half that amount. An electrolyte, potassium works with sodium to regulate fluid levels in the body and is an essential factor in maintaining heart health. Bananas are richer in other minerals, too, offering twice the amount of magnesium as an orange and nine times the manganese. Magnesium contributes to the regulation of muscles and nerves, while manganese helps metabolize carbs, among other functions.

Other Factors to Consider

For an overall healthy diet, rotate your fruit choices to achieve a balance of nutrients. One day, enjoy an orange with lunch, and the next, slice banana into your afternoon yogurt. On other days, try berries, an apple, pineapple, or melon.

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