Banana vs Mango - Health impact and Nutrition Comparison
Mangos and bananas can both play important roles in the proper function of our bodies.
Bananas are significantly higher in minerals. On the other hand, mango contains more vitamin C and vitamin A.
Mangos have more beneficial effects on overall health. However, bananas are cheaper and available all year long.
Table of contents
Mango is native to Southern Asia and is classified as 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 primarily in tropical regions. Due to this, they are not always available in markets around the world; thus, they are often costly. They are more expensive compared to bananas.
Mangos can be prepared in various 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 also native to India and Southeast Asia, but they can now be found in almost every home across the world. They have a short shelf life of around 5 days before they begin to overripen.
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. In the first century, a change was made to the wild-type banana, 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 health effects.
Mango fruit is an excellent source of vitamins and contains slightly more than bananas. Mango is richer in vitamin C and vitamin A by 3 and 16 times, respectively, compared to bananas. Mango also has higher levels of vitamin E, vitamin K, and folate.
In contrast, bananas are richer in vitamins B2, B5, and B6.
Bananas are higher in potassium and magnesium, as well as iron, phosphorus, and zinc.
On the other hand, mango is richer in copper and calcium.
From the standpoint of carbohydrates and proteins, banana has significantly higher amounts of both. Bananas are also higher in calories.
Bananas are significantly richer in both net carbs and dietary fiber.
Bananas often produce sugars such as fructose and sucrose, which are beneficial to the body’s revitalization and energy replenishment.
Diabetes and Cardiovascular Health
Mango intake has also been associated with lower blood glucose levels and better glucose control in obese people. As a result, mango can lower the risk of developing type 2 diabetes in obese individuals (1).
Anti-diabetic effects are also found in bananas. This is because it has action over a compound that breaks down large sugar molecules into smaller ones to be absorbed. Bananas have enzymes that inhibit this activity, leaving sugar molecules undigested and allowing them to pass through (2).
Mango consumption has been linked to a lower risk of chronic cardiovascular disease (3).
According to a recent study, mango can protect from breast and colon cancer, leukemia, and prostate cancer due to a considerable amount of polyphenolic antioxidant compounds (4).
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, prevents cancer metastasis (5).
Mangos have good antioxidative properties that protect them from oxidative stress and free radicals. They contain powerful antioxidants such as phenolic compounds and ascorbic acid. Mangiferin is also an antioxidant present in mangos that has anti-scavenging properties. As a result, mango can protect against a variety of diseases (6, 7).
- Anticarcinogenic Effects of Polyphenolics from Mango Varieties
Comparison summary table
|Lower in Saturated Fat|
|Lower in Sugar|
|Lower in glycemic index|
|Lower in price|
|Rich in minerals|
|Lower in Sodium||Equal|
|Lower in Cholesterol||Equal|
|Rich in vitamins||Equal|
All nutrients comparison - raw data values
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low glycemic index diet|