Banana

1 medium (118g)

Orange

1 medium (131g)

Banana vs Orange

A detailed nutrient-by-nutrient comparison per serving.

Quick Verdict

Banana wins

Ties

Orange wins

Banana leads on more nutrients per serving, but both foods have unique strengths.

Nutrient Comparison

Top nutrients as % Daily Value (capped at 100%)

Nutrient-by-Nutrient Breakdown

Banana

Nutrient

Orange

Minerals

32 mg

Magnesium

14 mg

0.3 mg

Iron

0.2 mg

—

Calcium

56 mg

0.2 mg

Zinc

0.1 mg

422 mg

Potassium

217 mg

1.18 mcg

Selenium

—

0.3 mg

13%

Manganese

—

26 mg

Phosphorus

30 mg

0.1 mg

11%

Copper

11%

0.1 mg

Vitamins

10 mg

11%

Vitamin C

86%

77 mg

24 mcg

Folate

11%

45 mcg

—

Vitamin A

16 mcg

0.1 mg

Vitamin E

0.2 mg

Macros & Others

3.1 g

11%

Fiber

10%

2.9 g

12 mg

Choline

11 mg

Practicality & Cost

Practicality Ratings

Practicality

5/5vs5/5

Availability

5/5vs5/5

Meal Flexibility

3/5vs2/5

Diet tags: Banana (vegetarian, vegan, pescatarian, dairy_free, nut_free) •Orange (vegetarian, vegan, pescatarian, dairy_free, nut_free)

Weekly Cost Estimate

Banana

$1.5/week

Orange

$2/week

Banana is $0.50/week cheaper.

Better Together

These foods complement each other nutritionally through synergy effects.

Vitamin C dramatically increases iron absorption

Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers

High fiber can reduce zinc absorption — balance intake

Pro tip: Space high-fiber and zinc-rich meals apart if possible

Copper is essential for iron metabolism and red blood cell formation

Pro tip: Liver and shellfish provide both — or pair cashews with lentils

High zinc intake can reduce copper absorption — balance both

Pro tip: Vary your protein sources between shellfish, nuts, and seeds

Vitamin C regenerates beta-carotene after it neutralizes free radicals

Pro tip: Bell peppers + sweet potatoes = powerful antioxidant combo

Related Comparisons

🥝vs🍊

Kiwi vs Orange

🫑vs🍊

Red Bell Pepper vs Orange

Full Nutrition Profiles

🍌

Banana

1 medium (118g)

🍊

Orange

1 medium (131g)

Disclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.

Nutrient-by-Nutrient Breakdown

Banana

Nutrient

Orange

Minerals

32 mg

Magnesium

14 mg

0.3 mg

Iron

0.2 mg

—

Calcium

56 mg

0.2 mg

Zinc

0.1 mg

422 mg

Potassium

217 mg

1.18 mcg

Selenium

—

0.3 mg

13%

Manganese

—

26 mg

Phosphorus

30 mg

0.1 mg

11%

Copper

11%

0.1 mg

Vitamins

10 mg

11%

Vitamin C

86%

77 mg

24 mcg

Folate

11%

45 mcg

—

Vitamin A

16 mcg

0.1 mg

Vitamin E

0.2 mg

Macros & Others

3.1 g

11%

Fiber

10%

2.9 g

12 mg

Choline

11 mg

Better Together

These foods complement each other nutritionally through synergy effects.

Vitamin C dramatically increases iron absorption

Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers

High fiber can reduce zinc absorption — balance intake

Pro tip: Space high-fiber and zinc-rich meals apart if possible

Copper is essential for iron metabolism and red blood cell formation

Pro tip: Liver and shellfish provide both — or pair cashews with lentils

High zinc intake can reduce copper absorption — balance both

Pro tip: Vary your protein sources between shellfish, nuts, and seeds

Vitamin C regenerates beta-carotene after it neutralizes free radicals

Pro tip: Bell peppers + sweet potatoes = powerful antioxidant combo