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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on June 28, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Pomegranate
vs
Banana

Summary

Bananas are higher in carbohydrates and glycemic index. They are also richer in potassium, magnesium, and vitamin A. 

Pomegranates are richer in copper, phosphorus, calcium, Vitamin C, vitamin K, and dietary fiber.

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

Glycemic Index

The glycemic index of bananas is 51, which is lower than 55, categorizing it as a lower glycemic index. On the other hand, the glycemic index of pomegranate is 18.

Protein

Bananas contain 1.1g of proteins in 100g. The average medium-sized banana weighs around 120g, making its protein content 1.32g.

The protein content of 100g of pomegranate is 1.7g. The serving size of pomegranate is approximately 180-200g, making the protein content on average 3.1g.

Fat

Bananas contain less fat than pomegranates, 0.3g for bananas and 1.2g for pomegranates.

Even though there is a difference between them, we can neglect the fat content of both.

Carbohydrate

100g of bananas contain 23g of carbohydrates; an exciting aspect of this composition comes from the notion of the type of carbohydrate. In unripe bananas, the carbohydrate content is mostly starch. However, as the banana ripens, the carbohydrate content becomes sugar. The difference is significant because, in unripe bananas, the starch is resistant to absorption in the digestive tract; thus, it is called resistant starch. The resistant starch acts similarly to dietary fibers.

Pomegranates contain 19g of carbohydrates which is relatively lower than the carbohydrate content of bananas.

Pomegranates have higher fiber content than bananas. Per 100g, pomegranates provide 4g of fiber, while bananas provide 2.5g of fiber.

 The daily requirement is 25-30g a day.

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.
:
5
Banana
Contains more Vitamin E +500%
Contains more Vitamin C +17.2%
Contains more Vitamin B1 +116.1%
Contains more Vitamin B5 +12.9%
Contains more Folate +90%
Contains more Vitamin K +3180%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +37.7%
Contains more Vitamin B3 +127%
Contains more Vitamin B6 +389.3%
Contains more Choline +28.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 5% 41%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 6% 2%
Contains more Vitamin E +500%
Contains more Vitamin C +17.2%
Contains more Vitamin B1 +116.1%
Contains more Vitamin B5 +12.9%
Contains more Folate +90%
Contains more Vitamin K +3180%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +37.7%
Contains more Vitamin B3 +127%
Contains more Vitamin B6 +389.3%
Contains more Choline +28.9%

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.
Contains more Calcium +100%
Contains more Iron +15.4%
Contains more Phosphorus +63.6%
Contains more Zinc +133.3%
Contains more Copper +102.6%
Contains more Magnesium +125%
Contains more Potassium +51.7%
Contains less Sodium -66.7%
Contains more Manganese +126.9%
Contains more Selenium +100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Contains more Calcium +100%
Contains more Iron +15.4%
Contains more Phosphorus +63.6%
Contains more Zinc +133.3%
Contains more Copper +102.6%
Contains more Magnesium +125%
Contains more Potassium +51.7%
Contains less Sodium -66.7%
Contains more Manganese +126.9%
Contains more Selenium +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 Article author photo 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)

Diabetes

Bananas have anti-diabetic properties. The anti-diabetic property is due to its activity over a compound that breaks down long and complex sugar molecules into smaller ones to absorb them. Bananas have enzymes that stop this activity, thus keeping sugar molecules undigested and clearing them out. (7)

Pomegranates also have anti-diabetic properties. However, it has a different mechanism than that of bananas. They have hypoglycemic characteristics, so they tend to lower blood sugar levels. (8)

Cancer

Bananas contain lectins that have a distinctive role in cancer cell interventions. Banana lectins are effective in suppressing cancer cell proliferation. Which in turn also interferes with the reduction of cancer metastasis. (8)

Pomegranates are rich in antioxidants and anticarcinogenic components that suppress and reduce the risks of different types of cancer (9)

  • Breast cancer
  • Prostate cancer
  • Liver cancer
  • Skin cancer

Digestive Health

Section reviewed by gastroenterologist Arpi Gasparyan Article author photo 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 Article author photo 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.

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: June 28, 2023
Medically reviewed by Igor Bussel

Infographic

Pomegranate vs Banana infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +53.2%
Contains more Fats +254.5%
Contains more Carbs +22.1%
Contains more Other +56.6%
Equal in Water - 74.91
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more Protein +53.2%
Contains more Fats +254.5%
Contains more Carbs +22.1%
Contains more Other +56.6%
Equal in Water - 74.91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +190.6%
Equal in Saturated Fat - 0.112
Equal in Polyunsaturated fat - 0.073
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
Contains more Monounsaturated Fat +190.6%
Equal in Saturated Fat - 0.112
Equal in Polyunsaturated fat - 0.073

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Banana Opinion
Net carbs 14.7g 20.24g Banana
Protein 1.67g 1.09g Pomegranate
Fats 1.17g 0.33g Pomegranate
Carbs 18.7g 22.84g Banana
Calories 83kcal 89kcal Banana
Starch 5.38g Banana
Fructose 4.85g Banana
Sugar 13.67g 12.23g Banana
Fiber 4g 2.6g Pomegranate
Calcium 10mg 5mg Pomegranate
Iron 0.3mg 0.26mg Pomegranate
Magnesium 12mg 27mg Banana
Phosphorus 36mg 22mg Pomegranate
Potassium 236mg 358mg Banana
Sodium 3mg 1mg Banana
Zinc 0.35mg 0.15mg Pomegranate
Copper 0.158mg 0.078mg Pomegranate
Manganese 0.119mg 0.27mg Banana
Selenium 0.5µg 1µg Banana
Vitamin A 0IU 64IU Banana
Vitamin A RAE 0µg 3µg Banana
Vitamin E 0.6mg 0.1mg Pomegranate
Vitamin C 10.2mg 8.7mg Pomegranate
Vitamin B1 0.067mg 0.031mg Pomegranate
Vitamin B2 0.053mg 0.073mg Banana
Vitamin B3 0.293mg 0.665mg Banana
Vitamin B5 0.377mg 0.334mg Pomegranate
Vitamin B6 0.075mg 0.367mg Banana
Folate 38µg 20µg Pomegranate
Choline 7.6mg 9.8mg Banana
Vitamin K 16.4µg 0.5µg Pomegranate
Tryptophan 0.009mg Banana
Threonine 0.028mg Banana
Isoleucine 0.028mg Banana
Leucine 0.068mg Banana
Lysine 0.05mg Banana
Methionine 0.008mg Banana
Phenylalanine 0.049mg Banana
Valine 0.047mg Banana
Histidine 0.077mg Banana
Saturated Fat 0.12g 0.112g Banana
Monounsaturated Fat 0.093g 0.032g Pomegranate
Polyunsaturated fat 0.079g 0.073g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Banana
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
15%
Pomegranate
15%
Banana
Minerals Daily Need Coverage Score
14%
Pomegranate
14%
Banana

Comparison summary

Which food is lower in Sugar?
Banana
Banana is lower in Sugar (difference - 1.44g)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Banana
Banana is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 48)
Which food is cheaper?
Banana
Banana is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. 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.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.