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Potato vs. Banana — In-Depth Nutrition Comparison

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Important differences between Potato and Banana

  • Potato has more Vitamin C, Iron, and Phosphorus, however, Banana is richer in Vitamin B6.
  • Potato's daily need coverage for Vitamin C is 12% more.
  • Potato contains 3 times more Iron than Banana. Potato contains 0.81mg of Iron, while Banana contains 0.26mg.
  • Potato contains less Sugar.

The food varieties used in the comparison are Potatoes, flesh and skin, raw and Bananas, raw.

Infographic

Potato vs Banana infographic
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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.
Potato
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Banana
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +18.7%
Contains more IronIron +211.5%
Contains more CopperCopper +41%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +159.1%
Contains more MagnesiumMagnesium +17.4%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +35%
Contains more SeleniumSelenium +150%

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.
Potato
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 66% 0.12% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Banana
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 29% 3.8% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin CVitamin C +126.4%
Contains more Vitamin B1Vitamin B1 +161.3%
Contains more Vitamin B3Vitamin B3 +59.5%
Contains more Vitamin KVitamin K +300%
Contains more CholineCholine +23.5%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B2Vitamin B2 +128.1%
Contains more Vitamin B5Vitamin B5 +13.2%
Contains more Vitamin B6Vitamin B6 +23.2%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Banana
2
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +88.1%
Contains more OtherOther +34.9%
Contains more FatsFats +266.7%
Contains more CarbsCarbs +30.6%
~equal in Water ~74.91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated Fat: Sat. Fat 0.025 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Banana
2
52% 15% 34%
Saturated Fat: Sat. Fat 0.112 g
Monounsaturated Fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains less Sat. FatSaturated Fat -77.7%
Contains more Mono. FatMonounsaturated Fat +1500%
Contains more Poly. FatPolyunsaturated fat +73.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
1
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Banana
4
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
Contains more StarchStarch +184.2%
Contains more SucroseSucrose +1305.9%
Contains more GlucoseGlucose +1506.5%
Contains more FructoseFructose +1765.4%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Banana
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 Potato Banana Opinion
Calories 77kcal 89kcal Banana
Protein 2.05g 1.09g Potato
Fats 0.09g 0.33g Banana
Vitamin C 19.7mg 8.7mg Potato
Net carbs 15.39g 20.24g Banana
Carbs 17.49g 22.84g Banana
Magnesium 23mg 27mg Banana
Calcium 12mg 5mg Potato
Potassium 425mg 358mg Potato
Iron 0.81mg 0.26mg Potato
Sugar 0.82g 12.23g Potato
Fiber 2.1g 2.6g Banana
Copper 0.11mg 0.078mg Potato
Zinc 0.3mg 0.15mg Potato
Starch 15.29g 5.38g Potato
Phosphorus 57mg 22mg Potato
Sodium 6mg 1mg Banana
Vitamin A 2IU 64IU Banana
Vitamin A 0µg 3µg Banana
Vitamin E 0.01mg 0.1mg Banana
Manganese 0.2mg 0.27mg Banana
Selenium 0.4µg 1µg Banana
Vitamin B1 0.081mg 0.031mg Potato
Vitamin B2 0.032mg 0.073mg Banana
Vitamin B3 1.061mg 0.665mg Potato
Vitamin B5 0.295mg 0.334mg Banana
Vitamin B6 0.298mg 0.367mg Banana
Vitamin K 2µg 0.5µg Potato
Folate 15µg 20µg Banana
Choline 12.1mg 9.8mg Potato
Saturated Fat 0.025g 0.112g Potato
Monounsaturated Fat 0.002g 0.032g Banana
Polyunsaturated fat 0.042g 0.073g Banana
Tryptophan 0.021mg 0.009mg Potato
Threonine 0.067mg 0.028mg Potato
Isoleucine 0.066mg 0.028mg Potato
Leucine 0.098mg 0.068mg Potato
Lysine 0.107mg 0.05mg Potato
Methionine 0.032mg 0.008mg Potato
Phenylalanine 0.081mg 0.049mg Potato
Valine 0.103mg 0.047mg Potato
Histidine 0.035mg 0.077mg Banana
Fructose 0.26g 4.85g Banana

Which food is preferable for your diet?

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

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
17%
Potato
15%
Banana
Minerals Daily Need Coverage Score
19%
Potato
14%
Banana

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 11.41g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.087g)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 5mg)
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

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.