Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Banana vs. Avocado — Health Impact and Nutrition Comparison

Compare
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on June 17, 2023
Medically reviewed by Arpi Gasparyan Article author photo Arpi Gasparyan
Banana
vs
Avocado

Summary

Avocados are significantly higher in calories, fats, predominantly monounsaturated fatty acids, and dietary fiber, whereas bananas are much higher in carbs. Avocados are richer in most vitamins and minerals, especially vitamins K, E, B5, B9 (folate), and copper. Conversely, bananas are richer in vitamin B6, manganese, and selenium and lower in sodium.

Introduction

Avocados are fruits, and bananas are classified both as fruits and vegetables. These two products are different in many ways; nutrition, appearance, and taste. Nevertheless, they still have certain similarities; they are incredibly healthy, cheap, and tasty.

Varieties

Bananas are known as fruits and vegetables as they belong to the Musa genus (Musa acuminate) (1). Avocados (Persea Americana) belong to the Persea genus and are a member of the flowering plant species (2). The most common banana species are Cavendish Bananas and Lady's Finger Bananas. All avocados are traced to either Guatemalan, Mexican, or West Indian origin.

Nutrition

Nutritionally these two fruits are different. Avocados are significantly higher in calories, fats, and dietary fiber, whereas bananas are much higher in carbs. 

One cup of bananas and avocados weigh around 150 grams; however, we will compare 100 grams of each fruit.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
2
:
Contains more Carbs +167.8%
Contains more Protein +83.5%
Contains more Fats +4342.4%
Contains more Other +90.4%
Equal in Water - 73.23
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Carbs +167.8%
Contains more Protein +83.5%
Contains more Fats +4342.4%
Contains more Other +90.4%
Equal in Water - 73.23

Calories

Overall, avocados provide almost 2 times more calories: avocados provide 160 calories, whereas bananas provide 89.

Proteins

The fruits are not particularly rich in protein: avocados contain 2g of protein, whereas bananas contain 1g.

Fats

Unlike bananas, which contain negligible amounts of fats, avocados are high in fats, containing 14.66g, 70% of which are monounsaturated fatty acids. 

The remaining fatty acids are polyunsaturated and saturated, with a slightly higher content of saturated fats. Monounsaturated and polyunsaturated fats are considered healthy fats; they are also linked to greater absorption of carotenoids, enhancing their health-promoting potential (3).

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
1
:
Contains less Saturated Fat -94.7%
Contains more Monounsaturated Fat +30521.9%
Contains more Polyunsaturated fat +2387.7%
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -94.7%
Contains more Monounsaturated Fat +30521.9%
Contains more Polyunsaturated fat +2387.7%
 

Carbohydrates

Bananas are almost 2.7 times higher in total carbs than avocados. Bananas contain 22.84g of carbs, 11% of which are dietary fiber, while avocados contain 8.53g of carbs, 78.5% of which are dietary fiber.

Banana carbs are mostly starch (5.38g), glucose (4.98g), fructose (4.85g), and sucrose (2.39g).

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Banana
5
:
Contains more Starch +4790.9%
Contains more Sucrose +3883.3%
Contains more Glucose +1245.9%
Contains more Fructose +3941.7%
Contains more Maltose +∞%
Contains more Galactose +∞%
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Starch +4790.9%
Contains more Sucrose +3883.3%
Contains more Glucose +1245.9%
Contains more Fructose +3941.7%
Contains more Maltose +∞%
Contains more Galactose +∞%

Vitamins

Avocados are a better vitamin source than bananas; they are richer in B-complex vitamins, vitamin C, vitamin A, vitamin E, and vitamin K. 

Avocados are 42 times richer in vitamin K, 21 times richer in vitamin E, and 4 times richer in vitamins B5 and B9 (folate).

Bananas contain some amounts of B-complex vitamins but are rich only in vitamin B6. Bananas are also very low in fat-soluble vitamins A, E, and K.

Both bananas and avocados are naturally absent in vitamin D and vitamin B12.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Banana
1
:
Contains more Vitamin B6 +42.8%
Contains more Vitamin A +128.1%
Contains more Vitamin E +1970%
Contains more Vitamin C +14.9%
Contains more Vitamin B1 +116.1%
Contains more Vitamin B2 +78.1%
Contains more Vitamin B3 +161.4%
Contains more Vitamin B5 +315.9%
Contains more Folate +305%
Contains more Vitamin K +4100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin B6 +42.8%
Contains more Vitamin A +128.1%
Contains more Vitamin E +1970%
Contains more Vitamin C +14.9%
Contains more Vitamin B1 +116.1%
Contains more Vitamin B2 +78.1%
Contains more Vitamin B3 +161.4%
Contains more Vitamin B5 +315.9%
Contains more Folate +305%
Contains more Vitamin K +4100%

Minerals

Avocados are 2.4 times richer in copper. Avocados are also higher in potassium, iron, calcium, phosphorus, magnesium, zinc, and choline.

Bananas are richer in manganese and selenium and lower in sodium. 

Both fruits are naturally very low in sodium.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Banana
3
:
Contains less Sodium -85.7%
Contains more Manganese +90.1%
Contains more Selenium +150%
Contains more Calcium +140%
Contains more Iron +111.5%
Contains more Phosphorus +136.4%
Contains more Potassium +35.5%
Contains more Zinc +326.7%
Contains more Copper +143.6%
Equal in Magnesium - 29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains less Sodium -85.7%
Contains more Manganese +90.1%
Contains more Selenium +150%
Contains more Calcium +140%
Contains more Iron +111.5%
Contains more Phosphorus +136.4%
Contains more Potassium +35.5%
Contains more Zinc +326.7%
Contains more Copper +143.6%
Equal in Magnesium - 29

Glycemic Index & Load

Bananas and avocados are considered low-glycemic index (GI) fruits. 

Bananas have a low glycemic index of 48 and a medium glycemic load of 18. Comparably, avocados have a low glycemic index of 40 and a low glycemic load of 1.

Insulin Index

The insulin index of bananas is 81, whereas the insulin index of avocados is 6.

The insulin index shows how much a food increases blood insulin levels in the first 2 hours after consumption. You can visit our Glycemic Index vs. Insulin Index page to learn more.

Acidity

Bananas have a pH value ranging from 4.50 to 5.20, whereas avocados have a pH value ranging from 6.27 to 6.58 (4).

Another way of looking at their acidity is by calculating their PRAL (Potential Renal Acid Load) values. The PRAL values of avocados and bananas are -8.2 and -6.9, respectively, making avocados more alkaline or base-producing.

Diets & Weight Loss

Avocados are preferred during high-protein, high-fiber, and low-carb diets, while bananas are preferred during low-fat and low-glycemic-index diets. 

Banana and avocado milks can be consumed as a milk alternative in vegan and vegetarian diets.

Avocados and bananas won’t directly lead to weight loss, but they may help you reduce your total food intake by making you feel full longer by delaying stomach emptying. Avocados may be more satiating than bananas, as they are much higher in dietary fiber and fats (5).

Health Impact: Benefits & Risks

These fruits are incredibly healthy. They are rich in nutrients with anti-cancer, antioxidant, and anti-inflammatory properties.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

The blood pressure-lowering effect of avocados and bananas may have been attributed to their high content of potassium, which is also important for the regulation of the heartbeat, especially for people with arrhythmias and heart failure (6).

In addition, avocado oil mimics the effects of losartan as an angiotensin II receptor antagonist, which is important for people with high blood pressure as it lowers blood pressure. According to a study, banana consumption in pregnant women may decrease blood pressure. Still, it should be noted that norepinephrine and dopamine, which are present in the ripe peel and pulp of bananas, may elevate blood pressure (7, 8, 9). To fully understand this result, more research is necessary.

Gastrointestinal Health

Both avocados and bananas are generally safe for people with IBD (Crohn’s disease and ulcerative colitis) and can be added to the flare-up diet (10).

In terms of IBS, the results are inconsistent. Bananas and avocados may cause symptoms for some individuals with IBS, while others may tolerate them without issue. However, small portions of avocados and unripe bananas are less likely to cause bloating and gas.

During diarrhea, the body loses water and minerals. Bananas and avocados may restore lost potassium caused by diarrhea of any cause (10).

Eye Health

Avocados and bananas contain vitamin A and the carotenoids lutein and zeaxanthin, which are crucial for healthy vision. 

Avocados may be superior in maintaining eye health as you age, as they provide 2 times more vitamin A and 6.5 times more lutein and zeaxanthin.

Lutein and zeaxanthin have antioxidant properties, prevent oxidative damage, filter blue light, and may delay the progression of age-related macular degeneration and prevent cataracts (11, 12).

Vitamin A is required for the proper functioning of the retina and cornea. It is also important for proper immune function and T-mediated inflammation (13).

Cancer

Like most fruits and vegetables, avocados and bananas have anti-cancer properties due to their phytochemical and nutritional qualities.

For example, avocados are rich in carotenoids, plant pigments with an antioxidant activity that protect the cells from damage caused by free radicals. Carotenoids may activate apoptosis in some cancer cells as well (14, 15).

Bananas are also studied for their anti-cancer effects. Various bioactive banana components are shown to have antiproliferative, apoptotic, anti-invasive, and antiangiogenic effects (16).

Anti-aging Effects of Avocados

Did you know eating fruit helps to keep yourself looking youthful for as long as possible? And here we have an absolute favorite. Avocados are rich in many nutrients promoting skin health, such as monounsaturated fatty acids, the carotenoids lutein and zeaxanthin, polyphenols, vitamins A, E, B3 (niacin), and B9 (folate).

A study's findings suggest daily avocado consumption may protect the skin from harmful blue lights and enhance the skin's elasticity and firmness (12, 17).

Allergy

Allergic reactions to bananas are avocados may be present in people with pollen and latex allergies. The symptoms may vary from oral allergy syndrome to anaphylaxis (18).

Allergic reactions to avocados may also be caused due to their high histamine content (19).  The symptoms may manifest as oral allergy syndrome, causing lip, mouth, and throat itching, and gastrointestinal symptoms, such as bloating, cramps, and diarrhea.

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: June 17, 2023
Medically reviewed by Arpi Gasparyan

Infographic

Banana vs Avocado infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Banana Avocado
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Banana Avocado Opinion
Net carbs 20.24g 1.83g Banana
Protein 1.09g 2g Avocado
Fats 0.33g 14.66g Avocado
Carbs 22.84g 8.53g Banana
Calories 89kcal 160kcal Avocado
Starch 5.38g 0.11g Banana
Fructose 4.85g 0.12g Banana
Sugar 12.23g 0.66g Avocado
Fiber 2.6g 6.7g Avocado
Calcium 5mg 12mg Avocado
Iron 0.26mg 0.55mg Avocado
Magnesium 27mg 29mg Avocado
Phosphorus 22mg 52mg Avocado
Potassium 358mg 485mg Avocado
Sodium 1mg 7mg Banana
Zinc 0.15mg 0.64mg Avocado
Copper 0.078mg 0.19mg Avocado
Manganese 0.27mg 0.142mg Banana
Selenium 1µg 0.4µg Banana
Vitamin A 64IU 146IU Avocado
Vitamin A RAE 3µg 7µg Avocado
Vitamin E 0.1mg 2.07mg Avocado
Vitamin C 8.7mg 10mg Avocado
Vitamin B1 0.031mg 0.067mg Avocado
Vitamin B2 0.073mg 0.13mg Avocado
Vitamin B3 0.665mg 1.738mg Avocado
Vitamin B5 0.334mg 1.389mg Avocado
Vitamin B6 0.367mg 0.257mg Banana
Folate 20µg 81µg Avocado
Vitamin K 0.5µg 21µg Avocado
Tryptophan 0.009mg 0.025mg Avocado
Threonine 0.028mg 0.073mg Avocado
Isoleucine 0.028mg 0.084mg Avocado
Leucine 0.068mg 0.143mg Avocado
Lysine 0.05mg 0.132mg Avocado
Methionine 0.008mg 0.038mg Avocado
Phenylalanine 0.049mg 0.097mg Avocado
Valine 0.047mg 0.107mg Avocado
Histidine 0.077mg 0.049mg Banana
Saturated Fat 0.112g 2.126g Banana
Monounsaturated Fat 0.032g 9.799g Avocado
Polyunsaturated fat 0.073g 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Banana
35%
Avocado
Minerals Daily Need Coverage Score
14%
Banana
21%
Avocado

Comparison summary

Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Banana
Banana is lower in Saturated Fat (difference - 2.014g)
Which food is cheaper?
Banana
Banana is cheaper (difference - $0.6)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 11.57g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.