Apple vs. Banana Nutrition Facts - Sugars, Fiber, Calories & More

Which is better for you: apple or banana? 

This is a debatable question. Although bananas have a richer nutrient profile, both apples and bananas are highly nutritious fruits with a lot of health benefits. Hence, it is hard to distinguish which one is healthier. Please explore the next sections of the article to make a decision about the winner of this debate. 

Calories

Apples have 52 calories per 100g, and bananas have 89 calories per 100g. Both can be considered low-calorie foods.

Glycemic index

Apples and bananas are considered low glycemic index foods. The glycemic index of apples is 38, and for bananas, the glycemic index is 51, thus making the glycemic index of apples lower than that of bananas. Check the GI chart to find glycemic index values for more foods. 

Macronutrients

The chart below shows that apples are notably higher in water, containing 86% of water per 100g, while the same amount of bananas has 75% of water. Besides, bananas are significantly richer in carb content. Let's have a closer look at this difference.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Banana

4

Protein: 1.09 g

Fats: 0.33 g

Carbs: 22.84 g

Water: 74.91 g

Other: 0.83 g

Apple

1

Protein: 0.26 g

Fats: 0.17 g

Carbs: 13.81 g

Water: 85.56 g

Other: 0.2 g

Contains more ProteinProtein	+319.2%
Contains more FatsFats	+94.1%
Contains more CarbsCarbs	+65.4%
Contains more OtherOther	+315%

Contains more WaterWater

+14.2%

Carbohydrates

Apples contain 13.81g of carbohydrates, distributed among sugars, carbohydrate vitamins, and dietary fibers. On the other hand, bananas contain 23g of carbohydrates distributed among sugars, dietary fibers, and vitamins. However, an interesting aspect is a direct correlation between the ripening of the banana and the amounts of sugar and dietary fiber it contains. Unripe bananas, similar to ripe, contain 23g of carbohydrates, but dietary fiber and sugars are different. In unripe bananas, carbohydrates, also known as resistant starch, are resistant to absorption, thus acting as dietary fibers. On the other hand, ripe bananas have transformed this starch into sugars, increasing sugar in ripe bananas.

Dietary fiber

Apples and bananas have similar amounts of dietary fiber. For apples, the fiber content is 2.4g, while bananas have 2.6 grams of fiber. However, as previously mentioned, the fiber distribution in bananas contains different amounts of dietary fiber as the ripening level differs.

Sugar content

Apples have lower sugar amounts than bananas, as apples contain 10.4 g of sugar, whereas bananas contain 12.2g of sugar. As previously mentioned, as the ripening of the banana progresses, the number of sugar increases. Bananas are two times richer in glucose, while apples are higher in fructose. 

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Banana

4

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

Apple

1

Starch: 0.05 g

Sucrose: 2.07 g

Glucose: 2.43 g

Fructose: 5.9 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Contains more StarchStarch	+10660%
Contains more SucroseSucrose	+15.5%
Contains more GlucoseGlucose	+104.9%
Contains more MaltoseMaltose	+∞%

Contains more FructoseFructose

+21.6%

~equal in Lactose ~0g

~equal in Galactose ~0g

Protein

Bananas have higher proteins than apples since bananas contain 1.09g of proteins and apples contain 0.26g. These amounts are negligible relative to the daily recommended value, which is 56g on average for a sedentary person.

Fat

The content of fat for both fruits is negligible.

Potassium

The daily recommended value of potassium is between 3500mg and 4700mg per day. 100g of bananas contain 360mg of potassium on average, making it one of the top foods containing potassium. 

On the other hand, apples contain 107mg of potassium per 100g. Relative to the daily recommended value, this amount is negligible.

Weight Loss

Apples and bananas are essential parts of a balanced diet. Consumption of these fruits prevents weight gain. However, they have different properties that lead to the weight loss effect.

Apples are considered an essential food during weight loss and diets. This is because apples have a low energy level and are rich in dietary fibers, which helps maintain a negative caloric balance and weight loss. Also, they can be used to prepare different juices if you consider keeping a juice-fasting diet  (3).

A reduction of body weight was observed, mostly in patients with diabetes, while consuming bananas, specifically bananas on the unripe spectrum of bananas. This is primarily due to feeling full-on resistant to starch (6).

Drug Interaction

It is recommended to reduce the consumption of apples, mostly apple juice, while taking anticoagulant drugs, specifical warfarin, due to the interaction of warfarin and the flavonoids of apples (7).

In the case of bananas, it is recommended to avoid them while taking MAOI drugs (Generic names of MAOI drugs; Emsam, Marplan, Nardil, Parnate), which are a specific type of antidepressants. The side effect of the interaction of MAOI drugs and bananas can cause hypertensive crises in some patients (8).

Breakfast

Apples are highly recommended to be consumed in the morning with breakfast. It offers a balanced nutritional profile that provides dietary fiber.

Bananas are not recommended to be consumed at breakfast since it is usually higher in sugar than apples, as they offer an energy boost initially, but is followed by a crash period after a couple of hours is usually expected.

In some individuals who suffer from acid reflux, consuming a banana on an empty stomach for breakfast usually worsens the reflux symptoms.

Which is better as a pre-workout snack? 

Many people think that both apples and bananas are great options for a pre-workout snack. However, let's consider some nutrition facts to decide which one is better. 

Bananas are higher in net carbs and proteins, making them a better choice as a quick energy source. Besides, they contain more amounts of potassium essential for muscle contraction (10). Apples obviously lose this debate, having fewer amounts of the nutrients mentioned above. Conclusion: bananas are a perfect fit for a pre-workout snack.