Banana vs. Potato — Health Impact and Nutrition Comparison

Summary

Overall, potatoes are relatively richer in minerals and have fewer sugars and saturated fats than bananas. On the other hand, bananas contain 5 times more Vitamin A and lower sodium and glycemic index.

Introduction

The main goal of this article is to compare bananas and potatoes in terms of nutrition. These products are different in many ways; nutrition, taste, and appearance. However, they both are very healthy.

Varieties

Bananas belong to the Musa genus; therefore, they are known as fruits and as vegetables. Bananas have many different varieties. The most common species are Cavendish Bananas and Lady's Finger Bananas.

The potato plant is a part of the Solanaceae family, the Solanum genus. The Solanaceae family of flowering plants also includes tomatoes, chili, and bell peppers.

The most known species are Classic Russet and Bannock Russet potatoes [1] [2].

Uses

Bananas and potatoes are the most used products in the kitchen. Potatoes are spread around the world and have become a staple crop in many countries. They are mainly used boiled, baked, roasted, fried in a massive range of different dishes.

Bananas can be eaten both raw and cooked. They are used in various dishes, salads, muffins, smoothies, etc.

Nutrition

Bananas and potatoes have very different nutritional profiles. Both are rich in micronutrients. Find the nutritional infographic at the bottom of this page to better understand the difference.

Micronutrients

Potatoes contain more protein and fewer sugars than bananas. On the other hand, bananas contain more fiber and fats than potatoes. Both have no cholesterol [3].

Calories

Each banana has about 89 calories per 100 g, and each potato contains 93 calories per 100 g.

Vitamins

The vitamin content of bananas and potatoes is comparatively equal. Banana contains five times more Vitamin A and two times more Vitamin E. Vitamin B2 and Vitamin B6 are also high in bananas. Nonetheless, potatoes have more Vitamin C, Vitamin B1, Vitamin B3, Vitamin B5, folate, and Vitamin K [3] [4].

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Banana

4

:

6

Potato

Contains more Vitamin A +540%

Contains more Vitamin E +150%

Contains more Vitamin B2 +52.1%

Contains more Vitamin B6 +18%

Contains more Vitamin C +10.3%

Contains more Vitamin B1 +106.5%

Contains more Vitamin B3 +112%

Contains more Vitamin B5 +12.6%

Contains more Folate +40%

Contains more Vitamin K +300%

Banana

Potato

Contains more Vitamin A +540%

Contains more Vitamin E +150%

Contains more Vitamin B2 +52.1%

Contains more Vitamin B6 +18%

Contains more Vitamin C +10.3%

Contains more Vitamin B1 +106.5%

Contains more Vitamin B3 +112%

Contains more Vitamin B5 +12.6%

Contains more Folate +40%

Contains more Vitamin K +300%

Minerals

In general, potatoes are relatively richer in minerals than bananas. They contains two times more iron, calcium, and phosphorus. The levels of zinc, potassium, and copper are also higher in potatoes. On the other hand, bananas have less sodium. 

The amount of magnesium is equal in both[3] [4].

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Banana

3

:

7

Potato

Contains less Sodium -90%

Contains more Manganese +23.3%

Contains more Selenium +150%

Contains more Calcium +200%

Contains more Iron +315.4%

Contains more Phosphorus +218.2%

Contains more Potassium +49.4%

Contains more Zinc +140%

Contains more Copper +51.3%

Equal in Magnesium - 28

Banana

Potato

Contains less Sodium -90%

Contains more Manganese +23.3%

Contains more Selenium +150%

Contains more Calcium +200%

Contains more Iron +315.4%

Contains more Phosphorus +218.2%

Contains more Potassium +49.4%

Contains more Zinc +140%

Contains more Copper +51.3%

Equal in Magnesium - 28

Glycemic Index

The difference between the glycemic indexes of these two is enormous. The estimated glycemic index of bananas is 48, while the glycemic index of potatoes equals 86. Bananas are considered a low glycemic index food.

Health Benefits

Weight Loss

Bananas and potatoes are middle calories products that hold tiny proteins and fats. Eating bananas can't directly lead to weight loss; nevertheless, some components can help reduce bloating and replace processed sugars. Vegetables can be included in all diets when prepared with the correct methods. For example, the Potato Diet claims to help you lose one pound a day by eating nothing but plain potatoes. However, the calories and exact diet depend on the cooking methods of these vegetables [5] [6].

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Bananas' ability to lower blood pressure may be due to their high potassium content. Potatoes are also high in potassium, so boiled or baked potatoes may decrease systolic blood pressure [7.8].

According to this study, bioactive compounds with antioxidant and ACE-inhibitory characteristics can be found in the isolates of potatoes (9). ACE inhibition is typical for some antihypertensive medications like Lisinopril, Captopril, etc. This effect is unknown for bananas․

According to the study, a high intake of baked, boiled, mashed, or fried potatoes may increase the risk of hypertension. This effect may be explained by a high glycemic load of potatoes [10] [11].

Cancer

According to a Swedish study, women who ate 4-6 bananas a week cut in half their risk of developing kidney cancer. Moreover, bananas contain lectins which have a distinctive role in the reduction of cancer metastasis. 

Acrylamide is a chemical compound that can form in some foods during high-temperature cooking processes, such as French fries, potato chips, and foods made from grains. High doses of acrylamide can cause nerve damage. Lab animal studies show that acrylamide causes cancer [12] [13].

Diabetes

Based on studies, potato consumption leads to an increased risk of developing type 2 diabetes, which is associated with potatoes' high glycemic index and glycemic load. However, more research on humans is needed [14].

Bananas are a good source of fiber; besides, they are considered a low glycemic index food. Unripe bananas can be included in diabetic diets in moderation [13].

Digestive Health

Section reviewed by gastroenterologist Arpi Gasparyan

Both bananas and potatoes (mashed, without skin) are allowed for people with symptomatic IBD: Crohn’s disease and ulcerative colitis.

Bananas are also a good prebiotic and potassium source for patients with IBD [15].

Good Eye Health

Bananas are suitable for your eye health. According to studies, Vitamin A present in bananas plays an essential role in keeping the mucus membranes in the eyes healthy. Besides, they are also high in carotenoids, which may help protect your eyes from the damaging effects of blue light and reduce your risk of macular degeneration, especially when you are older [16].

Side Effects

Toxicity

Some potato specials may produce a toxic compound called solanine, a glycoalkaloid. Mainly, under certain unfavorable conditions, such as pests, potatoes can increase the production of solanine, especially when kept in sunlight. Solanine gives potatoes a bitter taste and a green color, which may include symptoms like diarrhea, vomiting, fever, and abdominal pains [17].

Allergy

Both products are likely safe in the amounts typically eaten as food. However, an allergic reaction to bananas usually has people sensitive to latex. The symptoms include irritation and itching of the mouth, diarrhea, and gas [18].

A potato allergy can affect people of any age and cause-specific compounds of potato, patatin, or saline. The symptoms mainly include sneezing, runny nose, hives, and itchy skin [19].

References

1. https://www.potatogoodness.com/potato-types/
2. https://www.scirp.org/html/13-2700276_16366.htm
3. https://onlinelibrary.wiley.com/doi/abs/10.1002/jsfa.2824
4. https://www.sciencedirect.com/science/article/abs/pii/S0308814616303831
5. https://pubmed.ncbi.nlm.nih.gov/11396693/
6. https://www.hsph.harvard.edu/nutritionsource/2014/01/24/the-problem-with-potatoes/
7. https://pubmed.ncbi.nlm.nih.gov/23425010/
8. https://pubmed.ncbi.nlm.nih.gov/34064968/
9. https://www.sciencedirect.com/science/article/abs/pii/S0308814607012800
10. https://academic.oup.com/fqs/article/2/4/183/5164297?login=true
11. https://www.mdpi.com/2072-6643/11/6/1222
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6272006/
13. https://pubmed.ncbi.nlm.nih.gov/15455348/
14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4965517/
15. https://www.crohnscolitisfoundation.org/sites/default/files/legacy/assets/pdfs/diet-nutrition-2013.pdf 
16. https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.1308
17. https://www.canr.msu.edu/news/solanine_poisoning_how_does_it_happen
18. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1398-9995.1998.tb03889.x
19. https://pubmed.ncbi.nlm.nih.gov/31606016/