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Banana vs Pomegranate - Health impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on November 29, 2020
Education: Haigazian Medical University
Banana
vs
Pomegranate

Summary

Bananas are higher in carbohydrates and glycemic index. They are richer in potassium, magnesium, and manganese. They contain vitamin C, B6, and A. Pomegranates have lower carbohydrates and a lower glycemic index. They are richer in copper, Vitamin C, K and K, and dietary fibers.

Introduction

Bananas are one of the fruits that are commonly used around the world. They are indigenous to India and Southeast Asia, but it is found in nearly every household worldwide. Its shelf life is not that long, approximately five days, as it will start to overripe.

It has a wide range of usage. It is consumed raw, made into a smoothie, or even used as an ingredient for baking.

Bananas that are consumed nowadays are different than the ancestor banana plants. Bananas used to have seeds and come in much smaller sizes. In the first century, farmers did a modification on wild-type bananas. From that point and on, farmers spread the domestic banana.

Pomegranate is a famous food in the Mediterranean, Caucasian, and Asian cuisines and cultures. The pomegranate was one of the fruits that authors mentioned in different ancient cultures. The pomegranate symbolized prosperity from ancient Egyptian culture, and medical homeopath doctors used it to treat tapeworms.

In Armenia, it is considered a cultural fruit and symbol and is used to make wine.

Pomegranate can be consumed as juices or in its raw state. Various types taste differently and range from the pale pink sweet grains to the bloody red sour or sweet ones.

In this article, we will be comparing the nutritional content of both banana and pomegranate, the vitamin and mineral content, health impacts, and the variety of uses.

Nutritional content comparison

Banana and pomegranate have different glycemic indices. However, both are considered low glycemic index foods. The glycemic index of bananas is 51, which is lower than 55, categorizing it as a lower glycemic index. On the other hand, the glycemic index of pomegranate is 18.

Protein

Bananas contain 1.1g of proteins in 100g. The average medium-sized banana weighs around 120g which makes its protein content 1.32g.

The protein content of 100g of pomegranate is 1.7g. The serving size of pomegranate is approximately 180-200g which makes the protein content on average 3.1g.

Fat

Bananas contain lower fat amounts than pomegranate, 0.3g for bananas and 1.2g for pomegranate, respectively.

Even though there is a difference between them, we can neglect the fat content of both.

Carbohydrate

100g of bananas contain 23g of carbohydrates; an exciting aspect of this composition comes from the notion of the type of carbohydrate. In unripe bananas, the carbohydrate content is mostly starch. However, as the banana ripens, the carbohydrate content becomes sugar. The difference is significant because, in unripe bananas, the starch is resistant to absorption in the digestive tract; thus, it is called resistant starch. The resistant starch acts similarly to dietary fibers.

Pomegranates contain 19g of carbohydrates which is relatively lower than the carbohydrate content of bananas.

The dietary fiber of bananas is lower than that of pomegranates. Bananas contain 2.6g of dietary fibers. On the other hand, pomegranates contain 4g per 100g. The daily requirement is 25-30g a day.

Vitamin content comparison

The major vitamin composition of banana per 100g is as following:

  • Vitamin C: 8.7mg
  • Vitamin B6: 0.367mg
  • Vitamin A: 19.2mcg

The major vitamin composition of pomegranate per 100g is as follows:

  • Vitamin C: 10.2mg
  • Vitamin K: 16.4mcg
  • Vitamin E: 0.6mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Banana
4
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +37.7%
Contains more Vitamin B3 +127%
Contains more Vitamin B6 +389.3%
Contains more Vitamin E +500%
Contains more Vitamin C +17.2%
Contains more Vitamin B1 +116.1%
Contains more Vitamin B5 +12.9%
Contains more Folate +90%
Contains more Vitamin K +3180%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +37.7%
Contains more Vitamin B3 +127%
Contains more Vitamin B6 +389.3%
Contains more Vitamin E +500%
Contains more Vitamin C +17.2%
Contains more Vitamin B1 +116.1%
Contains more Vitamin B5 +12.9%
Contains more Folate +90%
Contains more Vitamin K +3180%

Vitamin C content

Bananas and pomegranates are rich in vitamin C. However, pomegranates contain much more vitamin C compared to bananas. The daily recommended value of vitamin C is between 65-90mg.

Mineral content comparison

Bananas are rich in potassium, magnesium, and manganese. On the other hand, pomegranate is mostly richer in copper and potassium.

The potassium content of bananas is higher than the pomegranates.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +125%
Contains more Potassium +51.7%
Contains less Sodium -66.7%
Contains more Calcium +100%
Contains more Iron +15.4%
Contains more Phosphorus +63.6%
Contains more Zinc +133.3%
Contains more Copper +102.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 10% 20% 10% 32% 1% 5% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Contains more Magnesium +125%
Contains more Potassium +51.7%
Contains less Sodium -66.7%
Contains more Calcium +100%
Contains more Iron +15.4%
Contains more Phosphorus +63.6%
Contains more Zinc +133.3%
Contains more Copper +102.6%

Health impacts

Bananas are an optimal source of energy pre, during, and post sports exercise, as it boosts energy and performance. In addition, bananas are the best alternative to chocolate or energy bars, containing refined sugars and additives. (1)

Pomegranates contain ellagic acid, which has antioxidative properties and anti-aging properties. It helps rejuvenate the skin.

Diabetes

Bananas have anti-diabetic properties. The anti-diabetic property is due to its activity over a compound that breaks down long and complex sugar molecules into smaller ones to absorb them. Bananas have enzymes that stop this activity, thus keeping sugar molecules undigested and clearing them out. (2)

Pomegranates also have anti-diabetic properties. However, it has a different mechanism than that of bananas. They have hypoglycemic characteristics, which means they tend to lower blood sugar levels. (3)

Cancer

Bananas contain lectins which have a distinctive role in cancer cell interventions. Banana lectins are effective in suppressing cancer cell proliferation. Which in turn also interferes in the reduction of cancer metastasis. (3)

Pomegranates are rich in antioxidants and anticarcinogenic components that suppress and reduce the risks of different types of cancer among (4)

  • Breast cancer
  • Prostate cancer
  • Liver cancer
  • Skin cancer

Downsides

Bananas cause increased amounts of mucus. On an empty stomach, eating a banana may cause acid reflux and indigestion.

On the other hand, for pomegranates, consuming the seeds in high amounts causes constipation and indigestion.

It is also recommended not to consume pomegranate while taking statins, cholesterol medication, as it might damage the kidneys, causing rhabdomyolysis; breaking of the kidney muscles.

Variations and methods of consumption

Bananas and pomegranates have a wide range of consumption. They are found as dried fruits, juices, smoothies, etc.

We can use bananas in baking. They are primarily used in vegan cuisine. An egg is replaced with banana in the ingredients specifically for baking due to their similar consistency.

They are also used as smoothies mixed with different fruits and chocolate (cocoa powder).

Some Asian cuisines, like the Indonesian and Malaysian cuisines, fry bananas, are called Pisang Goreng.

Pomegranates also have a variety of usages. They are sometimes used as garnishes on different dishes.

A widely used juice is the pomegranate juice which is consumed all over the world. Pomegranate can also be made into molasses and wine.

When juices or smoothies are consumed, one must be careful of the different aspects like sugar or added components. For example, pomegranate juice is healthy. However, it is packed with sugars because more than one pomegranate is squeezed to make 1 cup of pomegranate juice. Consuming the juice also means that the fiber content decreases as the seeds are removed during the juicing process.

The whole banana is just blended for bananas consumed as smoothies, so no nutritional content will be gone to waste. However, we must consider additional sugar.

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3355124/
  2. https://pubmed.ncbi.nlm.nih.gov/24752944/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6272006/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5806496/
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: November 29, 2020

Infographic

Banana vs Pomegranate infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Banana Pomegranate
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Banana Pomegranate Opinion
Net carbs 20.24g 14.7g Banana
Protein 1.09g 1.67g Pomegranate
Fats 0.33g 1.17g Pomegranate
Carbs 22.84g 18.7g Banana
Calories 89kcal 83kcal Banana
Starch 5.38g g Banana
Fructose 4.85g g Banana
Sugar 12.23g 13.67g Banana
Fiber 2.6g 4g Pomegranate
Calcium 5mg 10mg Pomegranate
Iron 0.26mg 0.3mg Pomegranate
Magnesium 27mg 12mg Banana
Phosphorus 22mg 36mg Pomegranate
Potassium 358mg 236mg Banana
Sodium 1mg 3mg Banana
Zinc 0.15mg 0.35mg Pomegranate
Copper 0.078mg 0.158mg Pomegranate
Vitamin A 64IU 0IU Banana
Vitamin E 0.1mg 0.6mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 8.7mg 10.2mg Pomegranate
Vitamin B1 0.031mg 0.067mg Pomegranate
Vitamin B2 0.073mg 0.053mg Banana
Vitamin B3 0.665mg 0.293mg Banana
Vitamin B5 0.334mg 0.377mg Pomegranate
Vitamin B6 0.367mg 0.075mg Banana
Folate 20µg 38µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 0.5µg 16.4µg Pomegranate
Tryptophan 0.009mg mg Banana
Threonine 0.028mg mg Banana
Isoleucine 0.028mg mg Banana
Leucine 0.068mg mg Banana
Lysine 0.05mg mg Banana
Methionine 0.008mg mg Banana
Phenylalanine 0.049mg mg Banana
Valine 0.047mg mg Banana
Histidine 0.077mg mg Banana
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.112g 0.12g Banana
Monounsaturated Fat 0.032g 0.093g Pomegranate
Polyunsaturated fat 0.073g 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Pomegranate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Banana
16
Pomegranate
Mineral Summary Score
13
Banana
15
Pomegranate

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Banana
10%
Pomegranate
Carbohydrates
23%
Banana
19%
Pomegranate
Fats
2%
Banana
5%
Pomegranate

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is lower in Sugar?
Banana
Banana is lower in Sugar (difference - 1.44g)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Banana
Banana is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 48)
Which food is cheaper?
Banana
Banana is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.