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.
Table of contents
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
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
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

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

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

Macronutrient Comparison
Fat Type Comparison
Carbohydrate type comparison
Comparison summary table
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Lower in Sugar |
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Lower in Saturated Fat |
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Rich in minerals |
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Lower in Sodium |
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Lower in Glycemic Index |
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Lower in Cholesterol | Equal | ||
Lower in price | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 20.24g | 18.95g |
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Protein | 1.09g | 2.5g |
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Fats | 0.33g | 0.13g |
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Carbs | 22.84g | 21.15g |
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Calories | 89kcal | 93kcal |
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Starch | 5.38g | 17.27g |
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Fructose | 4.85g | 0.34g |
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Sugar | 12.23g | 1.18g |
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Fiber | 2.6g | 2.2g |
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Calcium | 5mg | 15mg |
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Iron | 0.26mg | 1.08mg |
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Magnesium | 27mg | 28mg |
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Phosphorus | 22mg | 70mg |
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Potassium | 358mg | 535mg |
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Sodium | 1mg | 10mg |
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Zinc | 0.15mg | 0.36mg |
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Copper | 0.078mg | 0.118mg |
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Manganese | 0.27mg | 0.219mg |
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Selenium | 1µg | 0.4µg |
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Vitamin A | 64IU | 10IU |
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Vitamin A RAE | 3µg | 1µg |
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Vitamin E | 0.1mg | 0.04mg |
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Vitamin C | 8.7mg | 9.6mg |
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Vitamin B1 | 0.031mg | 0.064mg |
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Vitamin B2 | 0.073mg | 0.048mg |
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Vitamin B3 | 0.665mg | 1.41mg |
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Vitamin B5 | 0.334mg | 0.376mg |
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Vitamin B6 | 0.367mg | 0.311mg |
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Folate | 20µg | 28µg |
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Vitamin K | 0.5µg | 2µg |
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Tryptophan | 0.009mg | 0.025mg |
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Threonine | 0.028mg | 0.081mg |
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Isoleucine | 0.028mg | 0.08mg |
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Leucine | 0.068mg | 0.119mg |
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Lysine | 0.05mg | 0.13mg |
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Methionine | 0.008mg | 0.038mg |
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Phenylalanine | 0.049mg | 0.099mg |
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Valine | 0.047mg | 0.125mg |
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Histidine | 0.077mg | 0.042mg |
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Saturated Fat | 0.112g | 0.034g |
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Monounsaturated Fat | 0.032g | 0.003g |
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Polyunsaturated fat | 0.073g | 0.057g |
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Which food is preferable for your diet?


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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet |
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