Mangoes vs. Bananas — Health Impact and Nutrition Comparison
Even though both bananas and mangoes contain high amounts of various vitamins, mangoes contain 4 times more Vitamin C, while bananas contain 3 times more Vitamin B6. Mangoes are also very rich in Vitamin A compared to bananas.
When it comes to minerals, both bananas and mangoes contain copper, while bananas also contain relatively higher levels of manganese and potassium.
Additionally, bananas are higher in calories than mangoes.
Table of contents
Both mangos and bananas are tropical fruits, which means they grow in warm climates. Reports claim that mangoes were first grown in India, while bananas were grown in Southeast Asia (1, 2). Nowadays, bananas and mangoes are some of the most consumed fruits in the world and can be found in many countries.
When it comes to seeds, mangos are known as stone fruits, which are characterized by having one large stone inside the fruit that contains the seed. Contrary to mangoes, bananas we eat today do not contain any seeds and are a result of crossbreeding of two wild varieties (3). However, in the past, these wild bananas came with seeds and were much smaller in size.
Mangos are versatile and can be prepared in many ways across cultures. Unripe mangos are pickled in Bangladesh. They’re also used in Indian cuisine to make main courses. Some other popular uses of mangoes are making them into jam, compotes, and juices, as well as simply eating them raw. Bananas are mostly eaten raw, but blending them into smoothies or using them in baking are also popular.
In this article, we’ll look at the nutritional differences between mangoes and bananas, as well as explore their health effects.
The average serving size of mangoes is typically one cup, which equals 165 grams. When it comes to the serving size of bananas, it is recommended to consume one whole fruit.
One small banana is usually 101 grams, while medium and large ones are 118 and 136 grams, respectively.
The nutritional values below will be given for 100 grams of serving to make the comparison easier.
Macronutrients and Calories
As can be observed from the macronutrient composition chart below, mangoes and bananas are similar in content. Both consist mostly of water, but bananas contain slightly more carbohydrates. Per 100 grams, there are 14.98 grams of net carbs in mangoes and 22.84 grams in bananas.
Bananas are also higher in dietary fiber, providing 2.6 grams, while mangoes provide only 1.6 grams. However, mangoes and bananas are very similar in total sugar content. Per 100 grams, you can find 12.2 grams in bananas and 13.7 grams in mangoes.
Mangoes also contain fewer calories when compared to bananas. A 100-gram serving of mangoes contains 60 calories, while the same serving of bananas provides 89 calories.
Both mangoes and bananas are a good source of vitamins. Mangoes are especially rich in Vitamin C and Vitamin A, while bananas are rich in Vitamin B6.
Per 100 grams of serving, mangoes contain 36.4mg of Vitamin C and 54µg of Vitamin A, while bananas contain 8.7mg and 3µg of Vitamin C and A, respectively. The levels of Vitamin B6 in bananas are equal to 0.367mg per 100 grams, while in mangoes, they are much lower and equal to 0.119mg.
Although a single serving of bananas or mangoes does not provide as much minerals as needed to cover the daily need, they both contain adequate amounts of certain minerals.
Both bananas and mangoes contain copper; bananas also contain relatively higher levels of manganese and potassium. Potassium has been studied to reduce blood pressure values and protect against hypertension in various research studies (4).
Polyphenols are a class of compounds found in plant foods and are known as antioxidants and anti-inflammatory agents.
Considering these benefits, one study that aimed to determine the nutritional properties of various tropical fruits found that, although both fruits contain high amounts of polyphenols, bananas had about 4 times more total polyphenols than mangoes (5).
There are many different polyphenols found in bananas, each known for their beneficial activities. A type of polyphenol called Quercetin, found in bananas, has been studied to provide cardioprotective properties (6).
Moreover, recent studies state that polyphenols found in mangoes can protect from many illnesses, including breast and colon cancer, leukemia, and prostate cancer (7). One study further highlighted the role of a type of polyphenol found in mangoes, called Mangiferin, in providing anti-diabetic, anti-cancer, cardioprotective, antiviral, and many other benefits (8).
Just like polyphenols, carotenoids are also known for their antioxidant properties and have been studied to have a role in preventing neuronal diseases, diabetes, cancer, and in supporting heart health (9).
Carotenoids are much more prevalent in mangoes than they are in bananas. Specifically, bananas contain 26µg of beta-carotene, while mangoes contain 430µg—around 17 times more.
The glycemic index (GI) is a rating system used for foods containing carbohydrates. The glycemic indices for mangoes and bananas are both low—the GI equals 48 in bananas and 51 in mangoes. However, ripe bananas may have slightly higher GI. Overall, both of these scores are considered low, which means their consumption has minimal effect on blood sugar levels.
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 mangoes are -6.9 and -3, respectively, which means that bananas have a greater potential to alkalize the body.
Weight Loss & Diets
Given the amount of nutrients and vitamins both mangoes and bananas provide per serving, they can both be part of a healthy, as well as a weight loss diet.
Per 100g serving of each, there is only a 30-calorie difference between the two (89 calories in bananas, 60 calories in mangoes).
Moreover, a recent study argues that mango consumption may be linked with a reduced risk of obesity and diabetes (10). This is attributed to the mango’s ability to help regulate glucose levels and promote a feeling of fullness, which can help prevent overeating.
Because the Keto diet requires keeping the carbohydrate intakes typically under 50 grams a day, both bananas and mangoes are not encouraged to be consumed as part of the Keto diet. Additionally, since bananas and mangoes contain moderate amounts of sugar, they are also excluded from the Atkins diet, which is very strict with the sugar and carbohydrate intake.
Both bananas and mangoes are consumed as part of the Mediterranean and Paleo diets.
In addition to the various health benefits presented above that mangoes and bananas provide, we will dive deeper into diabetes and cancer in this section.
Mango intake has also been associated with lower blood glucose levels and better glucose control in those struggling with obesity. The study found that mango can lower the risk of developing type 2 diabetes among obese individuals (11).
Anti-diabetic effects have also been observed in bananas. One study found that the ethanol extracts found in bananas stop certain enzymes in our bodies from breaking down carbohydrates and absorbing them into the body. As a result, they help to lower blood sugar levels (12).
As mentioned above, both bananas and mangoes contain various phytonutrients that have been linked with anti-cancer properties.
In addition, bananas also contain lectins, which play an important role in cancer cell therapy. Banana lectins have been shown to inhibit cancer cell proliferation. This, in essence, prevents cancer metastasis (13).
- Anticarcinogenic Effects of Polyphenolics from Mango Varieties
Fat Type Comparison
Carbohydrate type comparison
Comparison summary table
|Lower in Saturated Fat|
|Lower in Sugar|
|Lower in Glycemic Index|
|Lower in price|
|Rich in minerals|
|Lower in Sodium||Equal|
|Lower in Cholesterol||Equal|
|Rich in vitamins||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||54µg||3µg|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|
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Vitamins & Minerals Daily Need Coverage Score
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.
- Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
- Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.