Apple is the better pick for weight loss. For PCOS, diabetes and menopause they rate the same.
Per 100 g:
- Banana: 105 kcal, 1.2 g of protein and 1.9 g of fibre
- Apple: 62 kcal, 0.3 g of protein and 2.6 g of fibre
| Goal | Banana | Apple |
|---|---|---|
| Weight loss | Eat in moderation | Good choiceBetter pick |
| PCOS | Eat in moderation | Eat in moderation |
| Diabetes | Eat in moderation | Eat in moderation |
| Menopause | Eat in moderation | Eat in moderation |
One serving each, side by side
Each food at its own normal serving: one small banana (100 g) and one medium apple (150 g).
Calories
Protein
Carbohydrate
Fibre
Which is better, goal by goal
Weight loss Apple is the better pick for weight loss.
Apple is the better pick for weight loss.
- Banana, one small banana (100 g): eat in moderation. 105 kcal in a 100 g serving, without much fibre or protein to fill you up.
- Apple, one medium apple (150 g): good choice. 4.2 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetes They rate the same for PCOS and diabetes.
They rate the same for PCOS and diabetes. Per 100 g, banana has 23.6 g of carbohydrate and 1.9 g of fibre; apple has 13.1 g of carbohydrate and 2.6 g of fibre. Banana has more carbohydrate; apple has more fibre. The rating goes by a normal serving, and at a serving the difference is not enough to put either ahead.
- Banana, one small banana (100 g): eat in moderation. About 23.6 g of carbohydrate in a 100 g serving, 13.7 g of it sugar, so keep to this portion.
- Apple, one medium apple (150 g): eat in moderation. About 19.7 g of carbohydrate in a 150 g serving, 14.3 g of it sugar, so keep to this portion.
Menopause They rate the same for menopause.
They rate the same for menopause. Per 100 g, banana has 5.1 mg of calcium and 1.2 g of protein; apple has 13.7 mg of calcium and 0.3 g of protein. Banana has more protein; apple has more calcium. The rating goes by a normal serving, and at a serving the difference is not enough to put either ahead.
- Banana, one small banana (100 g): eat in moderation. 13.7 g of sugar in a 100 g serving, so keep it to that.
- Apple, one medium apple (150 g): eat in moderation. 14.3 g of sugar in a 150 g serving, so keep it to that.
Side by side, per 100 g
The two foods in the table are Banana (Kela), IFCT code E012, and Apple (Sev), IFCT code E001.
| Per 100 g | Banana | Apple |
|---|---|---|
| Calories | 105 kcal | 62 kcal |
| Protein | 1.2 g | 0.3 g |
| Carbohydrate | 23.6 g | 13.1 g |
| Fibre | 1.9 g | 2.6 g |
| Fat | 0.3 g | 0.6 g |
| Sugars | 13.7 g | 9.5 g |
| Potassium | 306 mg | 116 mg |
| Magnesium | 35 mg | 8.1 mg |
| Folate | 16.8 µg | 3 µg |
As the tables measured each food, which for grains and dals is raw or dry. Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR). Cooking changes them, so a cooked portion will read differently.
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How this was decided
- Same rule: each goal uses the same rule as every food page, so this page cannot disagree with them. How the ratings work shows the thresholds.
- Serving: each food is rated at its own normal serving, as on its own page: one small banana (100 g) and one medium apple (150 g).
- On its own: a rating is about the food on its own; the oil it is cooked in, what else is on the plate and your own reports change the real answer.
- Too close: where two ratings differ only because the numbers that decide them sit within 10% of each other, either side of a threshold, the page calls it too close rather than name a winner.
Read each food on its own page: Banana and Apple.
Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR).
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