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Banana vs. Potato — Health Impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on April 27, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Banana
vs
Potato

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%
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 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
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 Article author photo 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 Article author photo 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/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: April 27, 2023
Medically reviewed by Igor Bussel

Infographic

Banana vs Potato infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
3
:
2
Potato
Contains more Fats +153.8%
Contains more Protein +129.4%
Contains more Other +60.2%
Equal in Carbs - 21.15
Equal in Water - 74.89
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Fats +153.8%
Contains more Protein +129.4%
Contains more Other +60.2%
Equal in Carbs - 21.15
Equal in Water - 74.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
2
:
1
Potato
Contains more Monounsaturated Fat +966.7%
Contains more Polyunsaturated fat +28.1%
Contains less Saturated Fat -69.6%
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +966.7%
Contains more Polyunsaturated fat +28.1%
Contains less Saturated Fat -69.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Banana
4
:
1
Potato
Contains more Sucrose +497.5%
Contains more Glucose +1031.8%
Contains more Fructose +1326.5%
Contains more Maltose +∞%
Contains more Starch +221%
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +497.5%
Contains more Glucose +1031.8%
Contains more Fructose +1326.5%
Contains more Maltose +∞%
Contains more Starch +221%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Banana Potato
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Banana Potato Opinion
Net carbs 20.24g 18.95g Banana
Protein 1.09g 2.5g Potato
Fats 0.33g 0.13g Banana
Carbs 22.84g 21.15g Banana
Calories 89kcal 93kcal Potato
Starch 5.38g 17.27g Potato
Fructose 4.85g 0.34g Banana
Sugar 12.23g 1.18g Potato
Fiber 2.6g 2.2g Banana
Calcium 5mg 15mg Potato
Iron 0.26mg 1.08mg Potato
Magnesium 27mg 28mg Potato
Phosphorus 22mg 70mg Potato
Potassium 358mg 535mg Potato
Sodium 1mg 10mg Banana
Zinc 0.15mg 0.36mg Potato
Copper 0.078mg 0.118mg Potato
Manganese 0.27mg 0.219mg Banana
Selenium 1µg 0.4µg Banana
Vitamin A 64IU 10IU Banana
Vitamin A RAE 3µg 1µg Banana
Vitamin E 0.1mg 0.04mg Banana
Vitamin C 8.7mg 9.6mg Potato
Vitamin B1 0.031mg 0.064mg Potato
Vitamin B2 0.073mg 0.048mg Banana
Vitamin B3 0.665mg 1.41mg Potato
Vitamin B5 0.334mg 0.376mg Potato
Vitamin B6 0.367mg 0.311mg Banana
Folate 20µg 28µg Potato
Vitamin K 0.5µg 2µg Potato
Tryptophan 0.009mg 0.025mg Potato
Threonine 0.028mg 0.081mg Potato
Isoleucine 0.028mg 0.08mg Potato
Leucine 0.068mg 0.119mg Potato
Lysine 0.05mg 0.13mg Potato
Methionine 0.008mg 0.038mg Potato
Phenylalanine 0.049mg 0.099mg Potato
Valine 0.047mg 0.125mg Potato
Histidine 0.077mg 0.042mg Banana
Saturated Fat 0.112g 0.034g Potato
Monounsaturated Fat 0.032g 0.003g Banana
Polyunsaturated fat 0.073g 0.057g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Banana
17%
Potato
Minerals Daily Need Coverage Score
14%
Banana
22%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 11.05g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.078g)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.