Banana vs Potato - Health impact and Nutrition Comparison

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. There are hundreds of varieties of potatoes. 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 mostly used boiled, baked, roasted, fried in a huge range of different dishes. Bananas can be eaten both raw and cooked. They are used in various dishes, salads, muffins, smoothies and so.

Nutrition

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

Micronutrients

Banana and potato are relatively equal in micronutrients. Potatoes contain more protein and fewer sugars than bananas. On the other hand, bananas contain more fiber and fats than potatoes. The amount of cholesterol is equal [3].

Calories

Overall, bananas contain more calories, than potatoes. Each banana has about 89 calories per 100 g, while each potato contains 77 calories per 100 g.

Vitamins 

The vitamin content of banana and potato is comparatively equal. Banana contains 30 times more Vitamin A, and 9 times more Vitamin E. The amounts of Vitamin B2, Vitamin B5, Vitamin B6, and Folate are also high in bananas. Nonetheless, potatoes have more Vitamin C, Vitamin B1, Vitamin B3, and Vitamin K. The levels of Vitamin B1 and Vitamin K are almost 2 times higher in potatoes than in bananas [3] [4].

Minerals

In general, potatoes are relatively richer in minerals than bananas. It contains 2 times more iron and 2 times more phosphorus. The levels of zinc, calcium, and copper are also higher in potatoes. On the other hand, bananas are rich in magnesium and have less sodium. The amount of potassium is also high in potatoes [3] [4].

Potassium

Our body needs potassium because it may help to reduce the risk of kidney stones and normalize lower blood pressure. In this case, potatoes have more potassium than bananas. It has 425 mg per 100 g, whereas bananas have 358 mg potassium per 100g.

Glycemic Index

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

Health Benefits

Weight Loss

Bananas and potatoes are middle calories products that hold very little proteins and fats. Eating bananas can’t directly lead to weight loss, nevertheless, some of the components can help reduce bloating and replace processed sugars. Vegetables can be included in all diets when prepared with the right 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 are depending on the cooking methods of these vegetables [5] [6].

Cardiovascular Health

Bananas have high potassium and low sodium content, their intake is associated with a lower risk of cardiovascular disease, and lower blood pressure.
Banana and potato both are high in fiber, which role in preventing heart disease is proven by studies. Fiber can lower both blood pressure and cholesterol. However, 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 [7] [8]. 

Cancer

According to the Swedish study, the 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, foods made from grains. High doses of acrylamide can cause nerve damage. Lab animal studies show that acrylamide causes cancer [9] [10].

Diabetes

Based on studies, potato consumption leads to an increased risk of developing type 2 diabetes. This can be associated with the high glycemic index and glycemic load of potatoes. However, more research on humans is needed [11].

Bananas are a good source of fiber, besides they are considered as a low glycemic index food. Unripe bananas can be included in diabetic diets in moderation [10].

Good Digestive Health

Dietary fiber has been associated with improving digestive health. Moreover, resistant starch that presents in bananas and potatoes is mostly converted into fatty acid butyrate, which is the preferred food source for gut bacteria. Besides, butyrate may aid patients with inflammatory bowel disorders, such as  Crohn’s disease or ulcerative colitis [12]. 

Good Eye Health

Bananas are good for your eye health. According to studies Vitamin A that is present in bananas plays an important 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 [13]. 

Side Effects

Toxicity

Some potato specials may produce a toxic compound called solanine, a glycoalkaloid. Mostly, 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 poisoning may include symptoms, like diarrhea, vomiting, fever, and abdominal pains [14]. 

Allergy

Both products are likely safe in the amounts typically eaten as food. However, an allergic reaction to bananas usually has people who are sensitive to latex. When they do, the symptoms include irritation and itching of the mouth, diarrhea, and gas [15].

A potato allergy can affect people of any age. The allergy can cause specific compounds of potato;  patatin or saline. The symptoms mostly include sneezing, runny nose, hives, and itchy skin [16].

Summary

Overall, potatoes are relatively rich in minerals, have fewer sugars, calories, and saturated fats than bananas. On the other hand, bananas contain 30 times more Vitamin A and 9 times more Vitamin E, have lower sodium and glycemic index. 

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://academic.oup.com/fqs/article/2/4/183/5164297?login=true
8. https://academic.oup.com/fqs/article/2/4/183/5164297?login=true
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6272006/
10. https://pubmed.ncbi.nlm.nih.gov/15455348/
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4965517/
12. https://pubmed.ncbi.nlm.nih.gov/19774643/
13. https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.1308
14. https://www.canr.msu.edu/news/solanine_poisoning_how_does_it_happen
15. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1398-9995.1998.tb03889.x
16. https://pubmed.ncbi.nlm.nih.gov/31606016/