Banana vs Orange - Health impact and Nutrition Comparison

Introduction

Banana and orange are the most used products in daily life. Oranges are fruits, and bananas are classified as fruits and vegetables. Although these two products are different in appearance and taste, they still have certain similarities, to understand that we should look at each of them individually. 

Nevertheless, bananas and oranges are extremely healthy and delicious. Bananas grow in tropical climates, the plants look like trees but are giant herbs related to lilies. Oranges grow in subtropical and tropical climates, plants look like trees․

VARIETIES

Bananas (Musa acuminate) belong to the Musa genus, therefore they are known as fruits and as vegetables [1]. Oranges (Citrus X sinensis) belong to the Citrus genus, it is the fruit of various citrus species [2]. There are hundreds of different types of these fruits.

The most well-known orange species are Navel Orange and Blood Orange. Navel oranges are the most popular kinds of oranges. They can be used in salads, lemonades, etc. Blood oranges are sweeter than other oranges. Their juice is delicious, but because it is quite a bit sweeter than classic orange juice [1].

The most well-known banana species are Cavendish Bananas and Lady's Finger Bananas. Cavendish bananas are the most common variety. They are the long yellow, slightly sweet bananas at supermarkets around the world. Lady's Finger bananas are smaller and sweeter than the other types of this fruit. They can be used in the same way, but make particularly portion-controlled snacks, especially for kids [2].

NUTRITION

These two fruits are nutritionally different, but also have some similarities. Both products consist of about 80 percent water. Both are rich in vitamins, minerals. Detailed description and the charts are presented below.

Calories

Overall, bananas contain more calories, but hold very little proteins and no fat, each banana has about 89 calories and, while orange contains 47 calories and almost no fat.

The amount of food energy in each banana is 371 KJ per 100g, while in each orange is 197 KJ per 100g.

Vitamins

Next, let's take a look at Vitamin density. Bananas and oranges contain different vitamins, in different amounts, and have very little in common.

Bananas are richer in vitamin B2, B3, B5. The amount of vitamin B6 in bananas is 5 times more than in oranges. Bananas also contain a low level of Vitamin K, while oranges have more than 100% of the recommended daily amount of vitamin C. Oranges are also rich in Vitamin A and E.

Both fruits completely lack vitamin D, Vitamins B12, and B9 [3].

Minerals

Now, let’s look at mineral density. Overall, bananas are rich in minerals, containing more Potassium, Manganese, and Selenium [4]. These two fruits contain a similar level of Iron and Zinc. The studies show that each orange contains 8 times more Calcium than bananas [5].  

Potassium

Potassium is an important mineral. It helps muscles to contact and nerve cells to respond. It reduces the risk of kidney stones. Bananas are richer in Potassium. One medium-sized banana contains almost two times more Potassium: 422 mg, meanwhile, oranges contain 237 mg of this mineral. Sugar

Now let’s look at the total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. Bananas contain a little more sugar than oranges. Each banana contains 12.23g sugar per 100 g, while oranges contain 9.35g per 100 g [6].

Glycemic Index

Simply put, the glycemic index is a value assigned to foods based on how slowly or how quickly those foods cause increases in blood glucose levels [15]. The glycemic value of oranges is 43. Banana has a higher glycemic index, it is about 51.

ACIDITY

Depending on growing conditions the acidity of fruits can change.On average, oranges have a pH of between 3 and 4.

The acidity of oranges depends on the region in which they are grown [6]․ The acidity of foods can also be portrayed by the potential renal acid load (PRAL), which shows the acid production of the food, inside the organism. Bananas have a pH of about 5, making them a mildly acidic food, however, orange's acidity is higher [7].

WEIGHT LOSS

Bananas and oranges are both used in different diets. They both are middle calories fruits but hold very little proteins and no fat. Although eating bananas can’t directly lead to weight loss, in this case, some of the components of these fruits can help reduce bloating and replace processed sugars.

Bananas are rich in fiber. A medium banana contains 3.07 g of fiber, and the recommended daily intake for adults is 25 g [8].

Research shows that Fiber can help people feel full for longer, which may reduce the total number of calories that they eat [9]. As we mentioned before, oranges contain a high amount of vitamin C, which may reduce inflammation and work against disease. Besides, orange is considered a negative calorie fruit that means that it contains fewer calories than what your body requires to burn it. That means you burn more than you eat, and that helps you with weight loss [10].

HEALTH IMPACT

Health Benefits

The nutrients and phytochemicals found in these fruits deliver many preventative health benefits.

Cardiovascular Health 

Simply put, these fruits are good for your heart. They are rich in potassium, a mineral electrolyte that keeps electricity flowing throughout your body, which is required to keep your heart beating. 

High potassium and low sodium content in these fruits may also help protect your cardiovascular system against high blood pressure [11] [12].

Cancer

Carotenoids are plant pigments. People who eat foods containing carotenoids get protective health benefits as well [7]. Carotenoids can also act as antioxidants in the human body. In general, like every citrus fruit, oranges may have a role in preventing certain cancers. Oranges contain both colored and colorless carotenes such as phytoene and phytofluene, as well as different groups of xanthophylls, such as monohydroxy carotenoids. Carotenoids of citrus fruits have been associated with a decreased risk of cancers, specifically in the digestive and upper respiratory tract. [4]

Some studies suggest that the role of bananas in the fight against cancer has not been established, and some studies emphasize the positive effects of bananas. Nevertheless a Swedish study found that women who ate four to six bananas a week cut in half their risk of developing kidney cancer.

Bananas may help prevent kidney cancer because of their high levels of antioxidant phenolic compounds [12].

Good eye health

“An apple a day keeps the doctor away”. Well, it is time to make some changes.  “A banana a day may keep blindness away” [5]. Both fruits are good for eye health.  According to previous research, oranges and bananas are rich in carotenoids. The Vitamin A present in these fruits play an important role in keeping the mucus membranes in the eyes healthy. 

Downsides and Risks

Allergy

Both bananas and oranges can cause an allergic reaction․

People who are sensitive to latex are more likely to have an allergic reaction to bananas. Citrus fruits, including oranges, do not commonly cause allergic reactions. When they do, the symptoms are usually mild and involve irritation and itching of the mouth [7] [15].

Other side effects

Both fruits are likely safe in the amounts typically eaten as food. Side effects to banana and orange are rare but may include bloating, diarrhea, gas, softer stools, nausea, and vomiting, stomach cramps, and insomnia [14].

SUMMARY

Overall, bananas and oranges have very different nutritional profiles. In small amounts bananas contain more protein, calories, and fats, whereas oranges are higher in Vitamins. Bananas contain two times more carbohydrates, and potassium. In general, oranges are richer in some vitamins, containing higher levels of Vitamin C, Vitamin B1, Vitamin E, and folate. Bananas, on the other hand, are richer in sugars. Bananas are twice as rich in minerals as oranges․

Sources 

1. https://www.scirp.org/html/13-2700276_16366.htm
2. https://sci-hub.se/https://www.jstor.org/stable/2402857?seq=1 
3. https://sci-hub.se/10.1016/S0300-483X(01)00446-2
4. https://sci-hub.se/https://doi.org/10.1002/jsfa.2824
5. https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.1308
6. http://www.ccsenet.org/journal/index.php/jas/article/view/0/38291
7. https://sci-hub.se/https://doi.org/10.1006/anbo.2000.1309
8. https://sci-hub.se/10.1021/jf60187a026
9. https://sci-hub.se/10.1111/j.1753-4887.2001.tb07001.x
10. https://pubmed.ncbi.nlm.nih.gov/8729673/   
11. https://aggie-horticulture.tamu.edu/syllabi/325/schedule/Classification,%20Nutritional%20&%20Health%20Benefits/Overview%20of%20the%20health%20benefits.pdf
12. https://www.cityofhope.org/breakthroughs/researcher-singhal-uses-oranges-to-fight-cancer
13. https://www.researchgate.net/publication/286122827_Citrus_as_functional_foods
14. https://www.nyallergy.com/citrus-allergy 
15. https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods