Banana vs. Pomegranate — Health Impact and Nutrition Comparison

Introduction

Bananas are one of the fruits that are commonly used around the world. They are indigenous to India and Southeast Asia but are found in nearly every household worldwide. Its shelf life is not that long, approximately five days, as it will start to overripe.

It has a wide range of uses. It is consumed raw, made into a smoothie, or even used as an ingredient for baking.

Bananas that are consumed nowadays are different than the ancestor banana plants. Bananas used to have seeds and came in much smaller sizes. In the first century, farmers did a modification on wild-type bananas. From that point on, farmers spread the domestic banana.

Pomegranate is a famous food in the Mediterranean, Caucasian, and Asian cuisines and cultures. The pomegranate was one of the fruits that authors mentioned in different ancient cultures. The pomegranate symbolized prosperity from ancient Egyptian culture, and medical homeopath doctors used it to treat tapeworms.

In Armenia, it is considered a cultural fruit and symbol used to make wine.

Pomegranate can be consumed as juices or in its raw state. Various types taste differently, ranging from pale pink sweet grains to bloody red sour or sweet ones.

In this article, we will compare the nutritional content of both bananas and pomegranates, the vitamin and mineral content, health impacts, and the variety of uses.

Nutrition

Vitamins

Bananas contain more vitamin A, folate, and vitamin K than pomegranates. On the other hand, pomegranates contain more vitamin C.

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.

Pomegranate

6

Banana

5

Contains more Vitamin CVitamin C	+17.2%
Contains more Vitamin EVitamin E	+500%
Contains more Vitamin B1Vitamin B1	+116.1%
Contains more Vitamin B5Vitamin B5	+12.9%
Contains more Vitamin KVitamin K	+3180%
Contains more FolateFolate	+90%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+37.7%
Contains more Vitamin B3Vitamin B3	+127%
Contains more Vitamin B6Vitamin B6	+389.3%
Contains more CholineCholine	+28.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Bananas are rich in potassium, magnesium, and manganese. On the other hand, pomegranate is mostly richer in copper and potassium.

The potassium content of bananas is higher than that of pomegranates.

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.

Pomegranate

5

Banana

5

Contains more CalciumCalcium	+100%
Contains more IronIron	+15.4%
Contains more CopperCopper	+102.6%
Contains more ZincZinc	+133.3%
Contains more PhosphorusPhosphorus	+63.6%

Contains more MagnesiumMagnesium	+125%
Contains more PotassiumPotassium	+51.7%
Contains less SodiumSodium	-66.7%
Contains more ManganeseManganese	+126.9%
Contains more SeleniumSelenium	+100%

Health impacts

Bananas are an optimal source of energy pre, during, and post-sports exercise, as it boosts energy and performance. In addition, bananas are the best alternative to chocolate or energy bars, containing refined sugars and additives. (1)

Pomegranates contain ellagic acid, which has antioxidative properties and anti-aging properties. It helps rejuvenate the skin.

Cardiovascular system

Section reviewed by cardiologist Astghik Grigoryan

The blood pressure-lowering effect of pomegranate and bananas may have been attributed to their high content of potassium, which is also essential for regulating the heartbeat, especially for people with arrhythmias and heart failure (2). 

According to this study, banana consumption in pregnant women may decrease blood pressure. Still, it should be noted that norepinephrine and dopamine, present in the ripe peel and pulp of bananas, may elevate blood pressure (3.4). Both of these products may decrease arterial blood pressure. To fully understand this result, more research is necessary.

Bananas and pomegranates may improve the blood lipid profile, which is essential for preventing coronary heart disease (5.6)

Digestive Health

Section reviewed by gastroenterologist Arpi Gasparyan

While bananas may be used in diarrhea management, pomegranates may be used in constipation management.

Bananas are well-known to be effective in managing diarrhea. They are also safe to consume for people with diarrhea caused by inflammatory bowel disease (Crohn’s disease or ulcerative colitis). (10).

Pomegranates are a good source of insoluble dietary fiber, known to add stool bulk and relieve chronic constipation symptoms. (11)

Downsides

Section reviewed by gastroenterologist Arpi Gasparyan

It is also recommended not to consume pomegranate while taking statins, and cholesterol medication, as it might damage the kidneys, causing rhabdomyolysis; breaking the kidney muscles.

Variations and methods of consumption

Bananas and pomegranates have a wide range of consumption. They are found in dried fruits, juices, smoothies, etc.

We can use bananas in baking. They are primarily used in vegan cuisine. An egg is replaced with a banana in the ingredients specifically for baking due to their similar consistency.

They are also smoothies with different fruits and chocolate (cocoa powder).

Some Asian cuisines, like the Indonesian and Malaysian cuisines, fry bananas, are called Pisang Goreng.

Pomegranates also have a variety of usages. They are sometimes used as garnishes on different dishes.

A widely used juice is pomegranate juice which is consumed all over the world. Pomegranate can also be made into molasses and wine.

When consuming juices or smoothies, one must be careful of the different aspects, like sugar or added components. For example, pomegranate juice is healthy. However, it is packed with sugars because more than one pomegranate is squeezed to make 1 cup of pomegranate juice. Consuming the juice also means the fiber content decreases as the seeds are removed during juicing.

The whole banana is just blended for bananas consumed as smoothies so that no nutritional content will be wasted. However, we must consider additional sugar.

References:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3355124/
2. https://pubmed.ncbi.nlm.nih.gov/23425010/
3. https://publications.inschool.id/index.php/icash/article/view/918
4. https://www.ingentaconnect.com/content/ben/cpd/2017/00000023/00000007/art00008
5. https://www.sciencedirect.com/science/article/pii/S1877042810001138
6. https://link.springer.com/article/10.1007/s13197-015-2096-5
7. https://pubmed.ncbi.nlm.nih.gov/24752944/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6272006/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5806496/
10. https://pubmed.ncbi.nlm.nih.gov/33960338/
11. https://www.irjet.net/archives/V8/i1/IRJET-V8I1144.pdf