Banana vs Avocado - Health impact and Nutrition Comparison
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 extremely healthy, cheap, and tasty.
Bananas are known as fruits and vegetables because they belong to the Musa genus (Musa acuminate) . Avocados (Persea americana) belong to the Persea genus are classified as a member of the flowering plant species . The avocado fruit has been the main food for the people of Central America. There are many different types of these fruits. The most common banana species are Cavendish Bananas and Lady's Finger Bananas. All avocados trace to either Guatemalan, Mexican, or West Indian origin.
Nutritionally these two fruits are different. To understand the difference between them have a look at our nutrition infographic below.
Overall, avocados contain more calories, and hold proteins and fat, each avocado has about 160 calories, and this is 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.
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 .
Overall, avocados are rich in minerals. This fruit contains more Potassium, Manganese, and Zinc. Avocados contain 4 times more Zinc than bananas. On the other hand, the level of Sodium in bananas is higher than in avocados  .
Potassium is an important 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  .
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  .
The glycemic values of avocados and bananas are estimated to be 15 and 51 respectively. The difference is big, isn't it? 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.
For many of us, acidity is one of the main 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.
According to studies, foods that contain a high level of fiber or fat can help you decrease the risk of high blood pressure, feel full longer and satisfied, which reduces the total number of calories that 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  .
These fruits are extremely healthy and have many health benefits. Their potential health benefits include excluding the risk of depression and protection against cancer.
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 . On the other hand, the majority 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 .
Besides all this, avocados also have oleic acid that is great for inflammation .
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 .
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 .
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 important role in keeping the mucus membranes in the eyes healthy .
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 level of potassium and sodium in avocado is higher than in bananas, so by eating this fruit after diarrhea you will restore your mineral intake.
Downsides and Risks
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 .
Other side effects
Both fruits are likely safe and healthy in daily use. However, because half of an avocado is high in calories, they should be consumed in moderation. Side effects to bananas and avocados may include bloating, gas, softer stools, nausea, and vomiting, stomach cramps, and insomnia .
Overall, 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 2 times more potassium than bananas. Bananas are richer in sugars and have a higher glycemic index.
Vitamin and Mineral Summary Scores
Comparison summary table
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in price|
|Lower in Sugars|
|Lower in glycemic index|
|Rich in minerals|
|Rich in vitamins|
|Lower in Cholesterol||Equal|
Which food is preferable in case of diets?
|Low Calories diet|
|Low Fats diet|
|Low Carbs diet|
|Low glycemic index diet|
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All nutrients comparison - raw data values