Banana vs Mango - Health impact and Nutrition Comparison
Mango is native to the southern Americas and it is classified as a tropical fruit. Nowadays it’s cultivated in the South American tropical zones.
Mango is classified as stone fruit. The fruit flesh has a distinct texture and taste.
They are seasonally available and grow mostly in tropical regions. Due to this, they are not always available in markets around the world thus they are classified as luxury fruits. They are more expensive compared to bananas.
Mangos can be prepared in several ways across cultures. Unripe mangos are pickled in Bangladesh. They're also used in Indian cuisine to make main courses. Mangos are used to make jam, compotes, and juice, as well as being eaten raw.
Bananas are native to India and Southeast Asia, but they can now be found in almost every home across the world. It has a short shelf life of around 5 days before it begins to overripe.
It can be eaten raw, blended into a smoothie, or even used as a baking ingredient.
Bananas eaten today are not the same as those consumed in the past. Bananas used to come with seeds and were much smaller. A change was made to wild-type bananas in the first century, and the domestic banana spread from there.
In this article, we'll look at the dietary differences between mango and banana, as well as their and health effects.
NUTRITIONAL CONTENT COMPARISON
Mango fruit is a good source of vitamins and contains slightly more vitamins than bananas. Mango is richer in vitamin C and vitamin A by 3 and 16 times respectively compared to bananas. Whereas, bananas are richer in vitamin B6.
Bananas are richer in potassium and magnesium. On the other hand, mango is richer in copper.
From the standpoint of carbohydrates and proteins banana has significantly higher amounts of both. Bananas are higher in calories. Bananas often produce sugars such as fructose and sucrose, which are beneficial to the body's revitalization and energy replenishment.
According to a recent research study, mango can protect from breast and colon cancer, leukemia, and prostate cancer due to the considerable amount of polyphenolic antioxidant compounds. (1)
Mango consumption has been linked to a lower risk of chronic cardiovascular disease. (2)
Mango consumption is linked to lower blood glucose levels and better blood glucose control in obese people. Obese individuals have a lower risk of developing type 2 diabetes as a result of this. (3)
Mango contains powerful antioxidants such as phenolic compounds and ascorbic acid. Mangiferin is an antioxidant present in mangos that has anti-scavenging properties in addition to phenolic compounds and ascorbic acid. Mangos have good antioxidative properties that protect them from oxidative stress and free radicals. As a result, it protects against a variety of diseases. (4)(5)
Bananas contain lectins, which play an important role in cancer cell therapy. Banana lectins have been shown to inhibit cancer cell proliferation. This, in essence, obstructs the prevention of cancer metastasis.(6)
Anti-diabetic effects are found in bananas. This is because it has action over a compound that breaks down large sugar molecules into smaller ones so that they can be absorbed. Bananas have enzymes that inhibit this activity, leaving sugar molecules undigested and allowing them to pass through. (7)
Mango and banana are important for the proper function of our body. Nevertheless, bananas are radically higher in minerals. On the other hand, mango contains more vitamin C and A. Mangos have more beneficial effects on overall health. However, bananas are cheaper and available year long.
Vitamin and Mineral Summary Scores
Comparison summary table
|Lower in Saturated Fat|
|Lower in Sugar|
|Lower in glycemic index|
|Lower in price|
|Rich in minerals|
|Lower in Cholesterol||Equal|
|Lower in Sodium||Equal|
|Rich in vitamins||Equal|
Which food is preferable for your diet?
|Low Calories diet|
|Low Fats diet|
|Low Carbs diet|
|Low glycemic index diet|
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All nutrients comparison - raw data values