Banana vs Avocado Nutrition & Health Comparison — Potassium, Fats, & More

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

Saturated Fat: Sat. Fat 0.112 g

Monounsaturated Fat: Mono. Fat 0.032 g

Polyunsaturated fat: Poly. Fat 0.073 g

Avocado

2

Saturated Fat: Sat. Fat 2.126 g

Monounsaturated Fat: Mono. Fat 9.799 g

Polyunsaturated fat: Poly. Fat 1.816 g

Contains less Sat. FatSaturated Fat

-94.7%

Contains more Mono. FatMonounsaturated Fat	+30521.9%
Contains more Poly. FatPolyunsaturated 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

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

Avocado

1

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 StarchStarch	+4790.9%
Contains more SucroseSucrose	+3883.3%
Contains more GlucoseGlucose	+1245.9%
Contains more FructoseFructose	+3941.7%
Contains more MaltoseMaltose	+∞%

Contains more GalactoseGalactose

+∞%

~equal in Lactose ~0g

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

Avocado

10

Contains more Vitamin B6Vitamin B6

+42.8%

Contains more Vitamin CVitamin C	+14.9%
Contains more Vitamin AVitamin A	+128.1%
Contains more Vitamin EVitamin E	+1970%
Contains more Vitamin B1Vitamin B1	+116.1%
Contains more Vitamin B2Vitamin B2	+78.1%
Contains more Vitamin B3Vitamin B3	+161.4%
Contains more Vitamin B5Vitamin B5	+315.9%
Contains more Vitamin KVitamin K	+4100%
Contains more FolateFolate	+305%
Contains more CholineCholine	+44.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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

Avocado

6

Contains less SodiumSodium	-85.7%
Contains more ManganeseManganese	+90.1%
Contains more SeleniumSelenium	+150%

Contains more CalciumCalcium	+140%
Contains more PotassiumPotassium	+35.5%
Contains more IronIron	+111.5%
Contains more CopperCopper	+143.6%
Contains more ZincZinc	+326.7%
Contains more PhosphorusPhosphorus	+136.4%

~equal in Magnesium ~29mg

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.

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.

Cardiovascular Health

Section reviewed by cardiologist 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.