Banana vs. Potato — Health Impact and Nutrition Comparison

Macronutrients and Calories

The NLEA serving of cooked potato is 148 grams, while for bananas, it is a bit lower and equals 126 grams.

In order to make the comparison easier, we will be comparing a 100-gram serving of each. 

As can be seen from the macronutrient composition charts below, their percentage distributions of the macronutrients are surprisingly similar. Both potatoes and bananas consist of 75% water. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Banana

3

Protein: 1.09 g

Fats: 0.33 g

Carbs: 22.84 g

Water: 74.91 g

Other: 0.83 g

Potato

2

Protein: 2.5 g

Fats: 0.13 g

Carbs: 21.15 g

Water: 74.89 g

Other: 1.33 g

Contains more FatsFats

+153.8%

Contains more ProteinProtein	+129.4%
Contains more OtherOther	+60.2%

~equal in Carbs ~21.15g

~equal in Water ~74.89g

Fats

Overall, both baked potatoes and raw bananas are low-fat foods. Per 100-gram serving, bananas contain 0.33 grams of fats, while the same serving of potatoes contains 0.13 grams of fats.

Both bananas and potatoes contain no cholesterol.

The fat-type breakdown charts of potatoes and bananas, as shown below, reveal that most of the fat in bananas is saturated fat, while in potatoes, it is polyunsaturated fat. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Banana

2

Saturated fat: Sat. Fat 0.112 g

Monounsaturated fat: Mono. Fat 0.032 g

Polyunsaturated fat: Poly. Fat 0.073 g

Potato

1

Saturated fat: Sat. Fat 0.034 g

Monounsaturated fat: Mono. Fat 0.003 g

Polyunsaturated fat: Poly. Fat 0.057 g

Contains more Mono. FatMonounsaturated fat	+966.7%
Contains more Poly. FatPolyunsaturated fat	+28.1%

Contains less Sat. FatSaturated fat

-69.6%

      

Vitamins

The vitamin content of bananas and potatoes is also surprisingly similar. 

The predominant vitamin found in both is Vitamin B6, which is present in similar amounts in both foods. A 100-gram serving of bananas contains 0.367 grams of Vitamin B6, while the same serving of potatoes contains 0.311 grams. 

Both potatoes and bananas do contain varying amounts of other vitamins; however, their content is not significant when put in the context of recommended daily vitamin intake. Nonetheless, potatoes contain slightly more Vitamin C, Vitamin B1, Vitamin B3, Vitamin B5, and folate. 

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

100 g 300 g 1 NLEA serving - 126g1 cup, sliced - 150g1 cup, mashed - 225g

Potato

7

100 g 300 g 1 potato small - 138g1 NLEA serving - 148g1 potato medium - 173g1 potato large - 299g

Contains more Vitamin AVitamin A	+200%
Contains more Vitamin EVitamin E	+150%
Contains more Vitamin B2Vitamin B2	+52.1%
Contains more Vitamin B6Vitamin B6	+18%

Contains more Vitamin CVitamin C	+10.3%
Contains more Vitamin B1Vitamin B1	+106.5%
Contains more Vitamin B3Vitamin B3	+112%
Contains more Vitamin B5Vitamin B5	+12.6%
Contains more Vitamin KVitamin K	+300%
Contains more FolateFolate	+40%
Contains more CholineCholine	+51%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

The predominant minerals found in bananas are manganese, copper, and potassium, whereas, in potatoes, these same minerals are present, along with the additional inclusion of iron.

In general, potatoes are relatively richer in minerals than bananas. They contain more iron, phosphorus, potassium, and copper.

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

100 g 300 g 1 NLEA serving - 126g1 cup, sliced - 150g1 cup, mashed - 225g

Potato

6

100 g 300 g 1 potato small - 138g1 NLEA serving - 148g1 potato medium - 173g1 potato large - 299g

Contains less SodiumSodium	-90%
Contains more ManganeseManganese	+23.3%
Contains more SeleniumSelenium	+150%

Contains more CalciumCalcium	+200%
Contains more PotassiumPotassium	+49.4%
Contains more IronIron	+315.4%
Contains more CopperCopper	+51.3%
Contains more ZincZinc	+140%
Contains more PhosphorusPhosphorus	+218.2%

~equal in Magnesium ~28mg

Glycemic Index

The difference between the glycemic indexes of these two is big. 

The estimated glycemic index of bananas is 48, while the glycemic index of potatoes equals 86. Hence, bananas are considered a low glycemic index food.

Acidity 

One way to understand the acidity of foods is through their potential renal acid load (PRAL) value, which shows how much acid or base the given food produces inside the organism. 

Based on our calculations, the PRAL values of bananas and potatoes are -6.9 and -8.3, respectively, which means both are alkaline.

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; hence, they, too, have the potential to lower systolic blood pressure when consumed in boiled or baked form (5, 6). 

According to one study, bioactive compounds with antioxidant and ACE-inhibitory characteristics can be found in the isolates of potatoes (7). ACE inhibition is typical for some antihypertensive medications like Lisinopril, Captopril, etc. This effect has not been studied in bananas․

According to another 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 (8, 9).

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 (10, 11).

Diabetes

Based on various studies, potato consumption leads to an increased risk of developing type 2 diabetes, which is explained by their high glycemic index and glycemic load values. However, more research on humans is needed (12).

On the other hand, 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 (11).

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 (13).

Good Eye Health

Bananas offer notable benefits for maintaining good 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 (14).

Toxicity

Some potato species may produce a toxic compound called solanine, a glycoalkaloid. Under specific adverse conditions, such as pest infestation, potatoes have the potential to produce increased levels of solanine, particularly when exposed to sunlight. Solanine gives potatoes a bitter taste and a green color, which may include symptoms like diarrhea, vomiting, fever, and abdominal pains (15).   

Allergies

Both bananas and potatoes are generally considered safe when consumed in typical servings. However, it's worth noting that individuals with latex sensitivity may also exhibit allergic reactions to bananas." The symptoms include irritation and itching of the mouth, diarrhea, and gas (16).

A potato allergy can impact individuals of any age and is typically attributed to specific compounds found in potatoes, such as patatin or solanine. The symptoms mainly include sneezing, runny nose, hives, and itchy skin (17).