Food vs food · USDA FNDDS 2021–2023
Apple vs banana
Comparing usual servings (apple: 1 medium, 200 g; banana: 1 banana, 126 g), USDA’s figures are higher for apple in 15 of the 65 nutrients it reports, and for banana in 24. The widest gaps against the Daily Value: more fiber (4.2 g vs 2.14 g) in apple; more vitamin B6 (0.27 mg vs 0.06 mg), copper and vitamin C in banana. Energy: 122 kcal for each. Per 100 g, the figures are higher for apple in 10 and for banana in 29.
Every nutrient, side by side
Apple, raw
Serving size 1 medium · 200 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 122 kcal | |
| Protein | 0.34 g | |
| Carbohydrates | 29.6 g (more) | |
| Fat | 0.3 g | |
| Alcohol | 0 g | |
| Water | 169 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.06 g | <1% |
| Monounsaturated fat | 0.01 g | |
| Polyunsaturated fat | 0.1 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.05 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | 0.01 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.09 g (more) | |
| PUFA 18:3 (linolenic) | 0.02 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 4.2 g (more) | 15% |
| Sugars | 24.2 g (more) | |
| Vitamins | ||
| Vitamin A | 6 µg (more) | 1% |
| Retinol | 0 µg | |
| Beta-carotene | 54 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 22 µg (more) | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 58 µg (more) | |
| Vitamin C | 9.2 mg | 10% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.36 mg (more) | 2% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 4.4 µg (more) | 4% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.14 mg (more) | 11% |
| Niacin (B3) | 0.18 mg | 1% |
| Vitamin B6 | 0.06 mg | 4% |
| Folate | 0 µg | |
| Folate, DFE | 0 µg | 0% |
| Folate, food | 0 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 6.8 mg | 1% |
| Minerals | ||
| Calcium | 10 mg (more) | 1% |
| Iron | 0.06 mg (more) | <1% |
| Magnesium | 10 mg | 2% |
| Phosphorus | 18 mg | 1% |
| Potassium | 208 mg | 4% |
| Sodium | 0 mg | 0% |
| Zinc | 0.04 mg | <1% |
| Copper | 0.06 mg | 7% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Banana, raw
Serving size 1 banana · 126 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 122 kcal | |
| Protein | 0.93 g (more) | |
| Carbohydrates | 28.6 g | |
| Fat | 0.35 g (more) | |
| Alcohol | 0 g | |
| Water | 95.3 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.14 g (more) | 1% |
| Monounsaturated fat | 0.04 g (more) | |
| Polyunsaturated fat | 0.09 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | <0.01 g (more) | |
| SFA 12:0 (lauric) | <0.01 g (more) | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.13 g (more) | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0.01 g (more) | |
| MUFA 18:1 (oleic) | 0.03 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.06 g | |
| PUFA 18:3 (linolenic) | 0.03 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 2.14 g | 8% |
| Sugars | 19.9 g | |
| Vitamins | ||
| Vitamin A | 1.26 µg | <1% |
| Retinol | 0 µg | |
| Beta-carotene | 10.1 µg | |
| Alpha-carotene | 8.82 µg (more) | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 27.7 µg | |
| Vitamin C | 15.1 mg (more) | 17% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.13 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.13 µg | <1% |
| Thiamin (B1) | 0.07 mg (more) | 6% |
| Riboflavin (B2) | 0 mg | 0% |
| Niacin (B3) | 0.82 mg (more) | 5% |
| Vitamin B6 | 0.27 mg (more) | 16% |
| Folate | 18.9 µg (more) | |
| Folate, DFE | 18.9 µg (more) | 5% |
| Folate, food | 18.9 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 12.3 mg (more) | 2% |
| Minerals | ||
| Calcium | 6.3 mg | <1% |
| Iron | 0 mg | 0% |
| Magnesium | 35.3 mg (more) | 8% |
| Phosphorus | 27.7 mg (more) | 2% |
| Potassium | 411 mg (more) | 9% |
| Sodium | 0 mg | 0% |
| Zinc | 0.2 mg (more) | 2% |
| Copper | 0.13 mg (more) | 14% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Apple, raw
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 61 kcal | |
| Protein | 0.17 g | |
| Carbohydrates | 14.8 g | |
| Fat | 0.15 g | |
| Alcohol | 0 g | |
| Water | 84.6 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.03 g | <1% |
| Monounsaturated fat | <0.01 g | |
| Polyunsaturated fat | 0.05 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.02 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | <0.01 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.04 g | |
| PUFA 18:3 (linolenic) | <0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 2.1 g (more) | 7% |
| Sugars | 12.1 g | |
| Vitamins | ||
| Vitamin A | 3 µg (more) | <1% |
| Retinol | 0 µg | |
| Beta-carotene | 27 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 11 µg (more) | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 29 µg (more) | |
| Vitamin C | 4.6 mg | 5% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.18 mg (more) | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 2.2 µg (more) | 2% |
| Thiamin (B1) | <0.01 mg | 1% |
| Riboflavin (B2) | 0.07 mg (more) | 5% |
| Niacin (B3) | 0.09 mg | 1% |
| Vitamin B6 | 0.03 mg | 2% |
| Folate | 0 µg | |
| Folate, DFE | 0 µg | 0% |
| Folate, food | 0 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 3.4 mg | 1% |
| Minerals | ||
| Calcium | 5 mg | <1% |
| Iron | 0.03 mg (more) | <1% |
| Magnesium | 5 mg | 1% |
| Phosphorus | 9 mg | 1% |
| Potassium | 104 mg | 2% |
| Sodium | 0 mg | 0% |
| Zinc | 0.02 mg | <1% |
| Copper | 0.03 mg | 3% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Banana, raw
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 97 kcal (more) | |
| Protein | 0.74 g (more) | |
| Carbohydrates | 22.7 g (more) | |
| Fat | 0.28 g (more) | |
| Alcohol | 0 g | |
| Water | 75.6 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.11 g (more) | 1% |
| Monounsaturated fat | 0.03 g (more) | |
| Polyunsaturated fat | 0.07 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | <0.01 g (more) | |
| SFA 12:0 (lauric) | <0.01 g (more) | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.1 g (more) | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | <0.01 g (more) | |
| MUFA 18:1 (oleic) | 0.02 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.05 g (more) | |
| PUFA 18:3 (linolenic) | 0.03 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1.7 g | 6% |
| Sugars | 15.8 g (more) | |
| Vitamins | ||
| Vitamin A | 1 µg | <1% |
| Retinol | 0 µg | |
| Beta-carotene | 8 µg | |
| Alpha-carotene | 7 µg (more) | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 22 µg | |
| Vitamin C | 12 mg (more) | 13% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.1 µg | <1% |
| Thiamin (B1) | 0.05 mg (more) | 5% |
| Riboflavin (B2) | 0 mg | 0% |
| Niacin (B3) | 0.65 mg (more) | 4% |
| Vitamin B6 | 0.21 mg (more) | 12% |
| Folate | 15 µg (more) | |
| Folate, DFE | 15 µg (more) | 4% |
| Folate, food | 15 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 9.8 mg (more) | 2% |
| Minerals | ||
| Calcium | 5 mg | <1% |
| Iron | 0 mg | 0% |
| Magnesium | 28 mg (more) | 7% |
| Phosphorus | 22 mg (more) | 2% |
| Potassium | 326 mg (more) | 7% |
| Sodium | 0 mg | 0% |
| Zinc | 0.16 mg (more) | 1% |
| Copper | 0.1 mg (more) | 11% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Open this pair in Food vs food to swap in any of 5,149 foods.
How to read it
- Foods. Apple is FNDDS’s “Apple, raw” and banana is “Banana, raw”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
Every one of these nutrients, in your log
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.