Avocado vs Banana - Health impact and Nutrition Comparison

Summary

Avocados contain more vitamins, minerals, protein, and calories, whereas bananas are higher in Vitamin B6, Sodium, and Carbohydrates. Avocados contain 40 times more Vitamin K and two times more potassium than bananas. Bananas are richer in sugars and have a higher glycemic index.

Introduction

In this article, we are going to compare banana and avocado fruits and their nutritional contents. Avocados are fruits, and bananas are classified as fruits and vegetables. These two products are different in many ways; nutrition, appearance, and taste. Nevertheless, they still have certain similarities; these two are incredibly healthy, cheap, and tasty.

Varieties

Bananas are known as fruits and vegetables because they belong to the Musa genus (Musa acuminate) [1]. Avocados (Persea Americana) belong to the Persea genus are classified as 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. To understand the difference between them, have a look at our nutrition infographic below.

Calories

Overall, avocados contain more calories and hold proteins and fat; each avocado has about 160 calories, two times more than bananas.

Each avocado contains 684 KJ per 100g, while each banana contains 371 KJ per 100g. Here again, the amount of food energy in avocado is two times higher than in bananas.

Vitamins

Bananas and avocados are rich in vitamins. These fruits contain different vitamins in different amounts and have very little in common.

Avocados are richer in vitamin K, B2, B3, B5. The amount of Vitamin K in avocados is 40 times more than in bananas. The level of saturated fat in avocados is higher than in bananas, which means this fruit is less healthy in the diet. On the other hand, bananas contain more Vitamin B6 than avocados. Both fruits completely lack Vitamins D and Vitamin B 12 [3].

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Avocado

9

:

1

Banana

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%

Contains more Vitamin B6 +42.8%

Avocado

Banana

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%

Contains more Vitamin B6 +42.8%

Minerals

Overall, avocados are rich in minerals. This fruit contains more Potassium, Manganese, and Zinc. Avocados contain four times more Zinc than bananas. On the other hand, the level of Sodium in bananas is higher than in avocados [4] [5].

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Avocado

7

:

1

Banana

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%

Contains less Sodium -85.7%

Equal in Magnesium - 27

Avocado

Banana

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%

Contains less Sodium -85.7%

Equal in Magnesium - 27

Potassium

Potassium is an essential mineral. It may help to reduce the risk of kidney stones. An avocado has more potassium than a banana. The amount of potassium in these two fruits does not differ much; however, one medium-sized avocado has 13.86 mg potassium, while bananas contain 10.23 mg of this mineral [6] [7].

Sugar

Now let's talk about the total amount of sugars, including glucose, fructose, lactose, etc. Avocados contain more sugar than bananas. Each avocado contains 28g sugar per 100 g, while each banana contains 12.23g per 100 g [8] [9].

Glycemic Index

The glycemic values of avocados and bananas are estimated to be 15 and 51, respectively. The difference is significant. These numbers show us that bananas have a higher glycemic index than avocados. That means bananas quickly cause increases in blood glucose levels. According to studies, avocados fall under the category of having a low GI value.

Acidity

For many of us, acidity is one of the leading health issues. Moreover, in our daily meals, we try to avoid acid reflux. In this case, avocados are low-acid fruits, the level of acidity in avocados is about 4.95, and bananas acidity level is almost the same, it is about 5.

Weight Loss

According to studies, foods containing a high level of fiber or fat can help you decrease the risk of high blood pressure, feel full longer and satisfied, and reduce the total number of calories you eat. In this case, avocados contain two times more fiber than bananas. A middle-sized avocado contains 7 g fiber per 100 g, while a medium banana contains 3.07 g of fiber. The recommended daily intake is 25 g. Although eating these fruits can't directly lead to weight loss, some of the components of these fruits can help reduce bloating and replace processed sugars [6] [10].

Health Benefits

These fruits are incredibly healthy and have many health benefits. Their potential health benefits include excluding the risk of depression and protection against cancer.

Cardiovascular Health

Have you ever wondered what fruit to eat to have a healthy heart? The answer is banana and avocados․. Try to have banana and avocado smoothies once in a while to be healthy. Bananas are rich in potassium, which keeps electricity flowing throughout your body. That is required to keep your heart beating [11].

On the other hand, most of the fat in an avocado is monounsaturated fat, which may help lower ("bad") cholesterol. That helps to keep your heart healthier. This entire means, these fruits are good for your heart [12].

Besides all this, avocados also have oleic acid that is great for inflammation [13].

Anti-aging Effect

Did you know there are things that you can do to keep yourself looking youthful for as long as possible? One of those things to stop the aging clock is to eat fruit. And here we have an absolute favorite. Avocados are rich in Vitamins, especially Vitamin E and B-complex, both wonderfully nourishing for your skin; moreover, the potassium that avocado contains helps keep your skin moisturized and hydrated [17].

Cancer

Carotenoids are plant pigments, which have an important antioxidant function of deactivating free radicals that can damage cells by reacting with other molecules. People who eat foods containing carotenoids get protective health benefits as well.

Phytochemical compounds such as carotenoids (lycopene and beta-carotene), separated from some species of avocados, may activate apoptosis in some cancer cell lines. Simply put, avocados may help fight cancer.

The antioxidant level of bananas is also high; nevertheless, their role in the fight against cancer has not yet been established.

In 2008, a Swedish study found that women who ate 4-6 bananas a week cut in half their risk of developing kidney cancer [14].

Good eye health

Avocados contain a high amount of lutein, a natural antioxidant that helps maintain eye health as you age. Each avocado contains 80mg per 100g. Besides that, the high level of Vitamin A present in these fruits plays an essential role in keeping the mucus membranes in the eyes healthy [15].

Diarrhea

We all have faced a problem called diarrhea. Diarrhea may happen because of many causes, and as a result, the body loses water and minerals.

Eating fruits high in potassium and Sodium can replace minerals lost from diarrhea. The potassium and sodium level in avocado is higher than in bananas, so you will restore your mineral intake by eating this fruit after diarrhea.

Downsides and Risks

Allergy

Both bananas and avocados can cause an allergic reaction․

People can have an oral allergy to avocados because they have a high level of histamines. When it happens, the symptoms usually include itching in the lips, mouth, or throat.

An allergic reaction to bananas is more likely to have people who are sensitive to latex. When they do, the symptoms include irritation and itching of the mouth [16].

Other side effects

Both fruits are likely safe and healthy in daily use. However, because half of an avocado is high in calories, those on diets should consume it in moderation. Side effects to bananas and avocados may include bloating, gas, softer stools, nausea, and vomiting, stomach cramps, and insomnia [16].

Sources

1. https://www.scirp.org/html/13-2700276_16366.htm
2. https://link.springer.com/chapter/10.1007/978-94-011-1584-1_2
3. https://sci-hub.se/10.1002/pmic.201400325
4. http://www.afst.valahia.ro/images/documente/2019/issue1/I.7_Olaoye.pdf
5. https://fruits.edpsciences.org/articles/fruits/abs/2009/02/i9201/i9201.html
6. https://www.phytojournal.com/vol1Issue3/Issue_sept_2012/9.1.pdf
7. http://209.143.153.251/WAC2/WAC2_p025.pdf
8. http://www.ccsenet.org/journal/index.php/jas/article/view/0/38291
9. http://www.avocadosource.com/Journals/JBioChem/JBioChem_1917_28_511-522.pdf
10. https://sci-hub.se/https://doi.org/10.1016/0195-6663(92)90165-3
11. https://academic.oup.com/fqs/article/2/4/183/5164297?login=true
12. https://www.tandfonline.com/doi/full/10.1080/10408398.2011.556759
13. http://www.avocadosource.com/WAC2/WAC2_p037.pdf
14. https://www.sciencedirect.com/science/article/pii/S1018364718315714
15. https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.1308
16. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1398-9995.1998.tb03889.x
17. https://pdfs.semanticscholar.org/489f/939e5097a0c54346583cf35104a289a3585b.pdf