Avocado Vs Banana :- Avocado and banana are both nutritious and engraved with various nutrition required for the body. The human body should consume several seasonal fruits to remain healthy and fit as the fruit provides nutrients essential for the human body.
While frequently named as vegetables resulting from their shading and customary uses, avocados are, in truth, a natural product wealthy in supplements! Avocados are most broadly used to make guacamole, yet may likewise be eaten crude, utilized on servings of mixed greens, added for a velvety surface to puddings and smoothies or supplanted with butter when prepared.
While avocados are viewed as a moderately high fat eating routine with an aggregate of 29 grams complete fat in one cup of avocado puree is chiefly monounsaturated fat which has been appeared to help lower cholesterol and limit coronary illness hazard. Avocados are wellsprings of numerous micronutrients, for example, potassium, sodium, magnesium, nutrients A, C, E, K1, and B-6, and that’s only the tip of the iceberg.
Nutrients help make energy production quicker, strengthen the immune framework, help with blood thickening, and help with development, bone quality, and liquid balance.
In those with an active lifestyle, bananas are also recommended because they are rich in potassium, which helps to retain fluid levels in the body and avoid cramping. Potassium can improve the health of the kidneys and reduce the risk of the formation of kidney stones as you age. Bananas also include fiber and vitamins C and B6 associated with lower stroke risk. They have a low-fat content (0.5 g in one cup of banana),
just 134 calories to your diet, and have a small amount of fiber (4 g). In addition, avocados produce more potassium per serving of 1 cup than bananas — avocados can net you 700 mg, while a banana yields about 525 mg. Bananas are commonly loved, but avocados are a good contender in the fight for health benefits.
Let’s observe the differences between avocado and banana in terms of nutrition.
Comparison of Macronutrients
At first glance, there are more calories in avocado than in bananas (about 44 percent). It is also easy to note that most calories are from fat in avocado cams and bananas.
Below is the summary of the total calories obtained from both the avocado and bananas.
|Avocado (100g)||Calories||Banana (!00g)||Calories|
|Total||160 kcal||Total||89 Kcal|
|Calories||160 g||Calories||89 g|
|Carbohydrates||8.53 g||Carbohydrates||22.84 g|
|Fat||14.66 g||Fat||0.33 g|
|Saturated fat||1.8 g||Saturated fat||0.1 g|
|Dietary fiber||6.7 g||Dietary fiber||2.6 g|
|Protein||2 g||Protein||1.09 g|
The above table shows the macronutrient comparison between the avocado and banana. 100 gram of avocado provides 160 gram calories while 100 gram of banana provides 89 gram of calories, equivalent to 160 kcal and 89 kcal, respectively. This indicates that high calories are provided by the 100 gram of avocado than the consumption of 100 gram of bananas.
Other macronutrients, when compared such as carbohydrates; means any food that is especially rich in complex starchy carbohydrates (such as cereals, bread, and pasta) or simple carbohydrates like sugar (found in candy, jams, and dessertss22.84 gram of carbohydrates is provided with the consumption of 100 gram of banana which is higher than the consumption of 100 gram of avocados, i.e., 8.53 gram.
Similarly, a higher amount of fat is provided by the 100 gram of avocados than that offered by the consumption of 100 gram of bananas. Consumption of avocado provides 14.66 grams of fat, while banana consumption provides 0.33 grams of fat to the human body. Fats have an important role in maintaining healthy skin and hair, insulating body organs from shock, maintaining body temperature, and promoting healthy cell function.
Fat also serves as a valuable shield against a host of illnesses. If a single material, whether chemical or biotic, reaches dangerous levels in the bloodstream, the body will dilute — or at least maintain — the body’s balance effectively. This helps protect vital organs by such means as excretion, urination, accidental or intentional bloodletting, sebum excretion, and hair growth until the offending substances can be metabolized or removed from the body.
The other macronutrient compared is saturated fat. One type of dietary fat is saturated fat. Along with trans fat, it is one of the unhealthy fats. Most commonly, these fats are solid at room temperature. Foods such as butter, palm and coconut oils, milk, and red meat have a high saturated fat content. Since avocado is also known as butter, fruit provides more saturated fat than bananas. The human body gets 1.8 grams of saturated fat with 100 grams of avocados. In comparison, the consumption of 100 grams of bananas provides the human body with 0.1 gram of saturated fat, which is lower.
Now when the comparison is made in terms of the other primary macronutrient, i.e., protein. Proteins are the essential nutrients and building blocks of the human body. Proteins are even termed as the fuel source of the body. A slightly more amount of protein is provided by consuming 100 grams of avocados than 100 grams of bananas. 100 gram of avocado offers 2 gram of protein, while 100 gram of bananas provides 1.09 gram of protein.
It is very important to assess the macronutrients provided by the fruits before including them in the healthy diet of the human body to stay fit and healthy. Besides, the type of your dieting process also determines the varieties of fruit included and excluded from the daily diet. It has been determined from the above table that high amount of calories is provided by the avocado than the banana. So the diet process determines the inclusion and the exclusion of the fruit from the regular diet.
Comparison in terms of energy content
The nutrients comparison can be made in terms of the energy content too that one can get with the consumption of the avocado and banana. The following chart shows the comparison made between the avocado and banana in terms of the energy content. The three primary macronutrients, i.e., Carbohydrates, Protein, and Fat, have been compared between avocado and banana.
|Macronutrients||Percentage of energy||Macronutrients||Percentage of energy|
|Carbs or Carbohydrates||20%||Carbs or Carbohydrates||93%|
The above chart depicts the comparison of the macronutrients that can be found in avocado and bananas.
If we compare the carbs or carbohydrates found in the avocado and bananas, it is specified that the avocado provides 20% carbohydrate while the consumption of bananas provides 93%. Since the taste of banana is quite sweet, it can be said that a higher amount of saccharide, including starch, sugar, and cellulose, would be found in a banana.
Carbohydrates are the sugars, starches, and fibers found in the products of fruits, grains, vegetables, and milk. Carbohydrates — one of the basic food groups — are important for a healthy diet, though often maligned in trendy diets. Carbohydrates are macronutrients, which means they are one of the three main ways the body gets energy or calories. Hey also prevent protein from getting used as an energy source and enable metabolism. Hence higher carbs are found in bananas in comparison to avocados.
Similarly, the other macronutrient among the three of them is protein. Protein is a macronutrient vital for building muscle mass. It is commonly found in animal products, though other sources such as nuts and legumes are also present. Protein is an important component of all body cells. Hair and nails are made mostly from protein. The body uses protein to make tissues and to repair them. Protein also is used to make enzymes, hormones, and other chemicals in the body. Protein is also one of the major macronutrients that are essential for the human body.
Compared with the banana, avocado provides a slightly higher percentage of protein, i.e., 5%, while banana offers only 4 % protein. Though protein is the building block of the human body, avocado and banana provide few percentages of protein among all the macronutrients.
The other macronutrient is fat that is also the essential nutrient of the body. Fats are substances that help the body use specific vitamins and keep the skin healthy; they are also the main way energy is stored. Fats are also sources of essential fatty acids, which is an important dietary necessity. Vitamins A, D, E, and K are fat-soluble, which means that they can only be digested, absorbed, and transported together with fats.
Fats play an important role in maintaining healthy skin and hair, insulating body organs from shock, and balancing blood heat. Fat is also a useful buffer against a host of illnesses. This helps protect vital organs until they are metabolized or far away from the body by such means as excretion, urination, accidents.
Both avocado and banana provide fat to the body if consumed as a proper diet. As avocado is creamy, avocado provides 75 % of fat to the human body, while banana consumption offers only 3 % of fat to the human body. We can see the prominent difference in the fat content between avocado and banana. A higher percentage of the fat is provided by the avocado, while the banana provides a very low percentage.
The avocado consists of a higher fat amount, i.e.75 %, 5 % of protein, and 20 % of carbohydrate. Similarly, the banana consists of a higher carbohydrate, i.e., 93 % among all the three macronutrients. Only 4 % of protein is contained in banana, and the lowest, i.e., 3 % fat, is included in the banana. Therefore consumption of avocado and banana as per the requirement is essential for the body. Being health concern, one should always contain either fruit or fruit for the nutritious value. Both of the fruit carries nutritional value, thus being essential for the human body as the demand of an individual’s health. Hence an individual needs to consume both fruits because of their energy content and the nutritious value.
Comparison as per the content of vitamin
After comparing macronutrients and energy content in both of the fruits, the comparison shall now be made in terms of the vitamin. For the comparison, vitamin B1, B2, B3, B5, B6, B9, C, E, K, and Beta Carotene is undertaken to compare the vitamin content in avocado and banana.
|Avocado (Types of Vitamin )||Vitamin as per 100 gram||Banana (Types of Vitamin)||Vitamin as per 100 gram|
|Vitaminium B1 (Thiamine)||0.067 mg||Vitaminium B1 (Thiamine)||0.031 mg|
|Vitaminium B2 (riboflavin)||0.13 mg||Vitaminium B2 (riboflavin)||0.073 mg|
|Vitaminium B3 (Niacin)||1.738 mg||Vitaminium B3 (Niacin)||0.665 mg|
|Vitaminium B5||1.389 mg||Vitaminium B5||0.334 mg|
|Vitaminium B6||0.257 mg||Vitaminium B6||0.367 mg|
|Vitaminium B9 (Folic acid)||81 mg||Vitaminium B9 (Folic acid)||20 mg|
|Vitaminium C||10 mg||Vitaminium C||8.7 mg|
|Vitaminium E||2.07 mg||Vitaminium E||0.1 mg|
|Vitaminium K||21 mg||Vitaminium K||0.5 mg|
|Beta karoten||62 mg||Beta karoten||26 mg|
The above chart shows the comparison of vitamins provided by avocado and banana. The vitamin provided by consuming 100 grams of avocado and 100 grams of banana is clearly shown in the above chart.
Vitaminium B1 (Thiamine)
Vitamin B1 is also known as Thiamine. People usually take Thiamine for conditions associated with low thiamine levels (thiamine deficiency syndromes), including beriberi and pellagra- or pregnancy-related nerve inflammation (neuritis). Digestive problems, including poor appetite, ulcerative colitis, and ongoing diarrhea, also can be cured via the consumption of Thiamine.
100 gram of avocado is content with 0.067 mg of vitamin B1while that the 100 gram of banana provides 0.031 mg of vitamin B1. This reflects that the body gets a higher amount of Vitamin B1 via the consumption of avocado rather than a banana.
Our bodies require Thiamine to use carbohydrates properly. Vitamin B1 is found in many foods, including leaves, grains of cereals, beans, nuts, and meat. It is often utilized in combination with other B vitamins and is found in many complex products made from vitamin B.
Vitaminium B2 (riboflavin)
Vitamin B2, or riboflavin, is one of eight B vitamins vital to human health. It can be found in dairy products, grains, and plants. It is crucial to break down components of the food, absorb other nutrients, and maintain tissues. People need to consume vitamin B2 every day because the body can only store small amounts of vitamin B2 and supplies are going down fast.
The chart reflects that vitamin B2, also known as riboflavin, is provided by both the fruit avocado and banana. Consumption of 100 grams of an avocado provides 0.13 mg of Vitamin B2, while consumption of 100 grams of banana provides 0.073 mg of vitamin B2 to the human body. Therefore, the body requiring vitamin B2 can include avocado in its diet.
Vitaminium B3 (Niacin)
Having sufficient niacin or vitamin B3 is important for good general health in the body. Higher amounts of niacin can improve cholesterol levels as a treatment. Nevertheless, niacin is only effective in treating cholesterol at fairly high doses.
These doses could pose risks, such as damage to the liver, gastrointestinal problems, or glucose intolerance. The chart depicts that 100 grams of avocado contain 1.738 mg of vitamin B3 while 100 grams of banana provide 0.665 mg of vitamin B3. Alike Vitamin B2, Vitamin B3 is provided in high amounts with the consumption of avocado rather than a banana.
Vitamin B5, also called pantothenic acid, is one of the most significant vitamins to human life. Blood cell making is necessary, and it helps convert the food you eat into energy. Vitamin B5 is one of eight vitamins with a B content. All B vitamins help you convert your eating protein, carbohydrates, and fats to energy.
1.389 mg of vitamin B5 is found in 100 grams of avocado, while 100 grams of banana provides 0.334 mg of vitamin B5 to the human body. Consumption of avocado offers a high amount of vitamin B5 than the consumption of B5.
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin needed for multiple functions in your body. Protein, fat, and carbohydrate metabolism is significant, and red blood cells and neurotransmitters are created. It is important to consume adequate amounts of vitamin B6 for optimal health and prevent and treat chronic diseases.
It has been mentioned in the chart that the consumption of bananas provides a higher amount of vitamin B6 than the consumption of avocado. 100 gram of avocado provides 0.257 mg of vitamin B6, while 100 gram of banana provides 0.367 mg of vitamin B6, which is slightly higher than avocado.
Vitaminium B9 (Folic acid)
One of the 8 B vitamins is vitamin B9, also called folate or folic acid. These B vitamins, often referred to as vitamins in the B-complex, also help the body use fats and protein. A healthy liver requires B-complex vitamins and healthy skin, hair, and eyes. They also aid the proper functioning of the nervous system. Folic acid is the synthetic B9 found in supplements and fortified foods, whereas in foods, folate occurs naturally.
Vitamin B9, also known as folic acid, is highly provided with avocado consumption compared to a banana. If an individual consumes 100 grams of avocado, then the human body is enriched with 81 mg of vitamin B9 or folic acid. While if an individual consumes 100 grams of banana, then he or she is provided with only 20 mg of vitamin B9. Therefore Vitamin B9 is highly enriched in avocado than a banana.
Vitamin C is an important vitamin, meaning your body can’t produce it even though it has many roles and has been linked to abundant health benefits. Lots of fruits and vegetables like oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach are water-soluble and found. The recommended daily intake of vitamin C for ladies is 75 mg and for men is 90 mg.
Vitamin C is the other category of vitamin that is found inadequate amount in both the fruit, avocado, and banana. Consumption of 100 grams of an avocado provides 10 mg of vitamin C, while 100 grams of banana offers the human body 8.7 mg. This clearly shows that consumption of avocado offers the individual 8.7 mg of vitamin C.
Vitamin E is a fat-dissolving vitamin. Most foods, including vegetable oils, cereals, meat, poultry, eggs, fruits, vegetables, and wheat germ oil, contain it. It is also available as a supplement. Vitamin E is used to treat a deficiency of vitamin E, which is rare but can occur in people with certain genetic disorders and premature infants with very low weights.
Though both the fruit avocado and banana provide the human body with vitamin E, the amount of nutrients is comparatively low than the other type of vitamin. The consumption of 100 grams of avocado by an individual enriches its body with 2.07 mg. Similarly, the consumption of 100 grams of banana enhances the human body with 0.1 mg. From the above mentioned data, the vitamin provided by the avocado is slightly higher than the vitamin provided by the banana.
Vitamin K plays a key role in helping to prevent excessive bleeding from blood clots. Vitamin K is not typically used as a dietary supplement, as opposed to many other vitamins. Vitamin K is a group of compounds. Vitamin K1 and vitamin K2 tend to be the most significant of those compounds. Vitamin K1 comes from leafy greens and a few other vegetables.
Vitamin K2 is a group of compounds primarily derived from meats, cheeses, and eggs synthesized by bacteria. Low vitamin K concentrations will increase the risk of uncontrolled bleeding. Although deficiencies in vitamin K are uncommon in adults, they are highly common in newborns. A single injection of vitamin K is typical for neonates.
From the table given above, it can be seen that there is a vast difference between the nutrients provided by the avocado and banana. Specifying about vitamin K, there is the incredible difference that an individual would get from the consumption of avocado and banana. It is established that the consumption of 100 grams of avocado enriches the human body with 21 mg of vitamin K. Besides, the consumption of 100 grams of banana provides the human body with only 0.5 mg. Therefore, the person whose body requires an adequate amount of vitamin K should consume more avocado rather than a banana, and beneficial if an avocado is consumed daily.
The human body transforms beta carotene into vitamin A (retinol)-beta carotene is a vitamin A precursor. We need vitamin A for healthy membranes of the skin and mucus, our immune system, and good eye health and vision. Beta carotene is a red / orange pigment present in many fresh vegetables and fruits. Beta carotene converts into vitamin A. Vitamin A-rich foods include onions, carrots, peas, spinach, and squash. One research found that smokers with high intakes of beta-carotene may be at increased risk of lung cancer.
Beta carotene, the other type of nutrients, shall also be consumed to remain healthy and fine. Specifying about the enrichment of beta carotene in the fruits like avocado and banana, the consumption of avocado provides the human body with a high amount rather than the consumption of banana. If data is specified, then 100 grams of avocado enriches the human body with 62 mg of beta carotene. At the same time, the consumption of 100 grams of banana provides the human body with 26 mg of beta carotene, which is slightly lower than a banana. Therefore, it is quite healthy to include beta carotene in the diet to enrich the human body with an adequate amount of beta carotene.
Comparison in term of minerals
After comparing the nutrients enriched in avocado and banana, the comparison is made in terms of minerals. Minerals are also essential nutrients for the human body.
|Avocado (Types of minerals)||(Minerals per 100 gram)||Banana (Types of minerals)||(Minerals per 100 gram)|
|Calcium||12 mg||Calcium||5 mg|
|Iron||0.55 mg||Iron||0.26 mg|
|Magnesium||29 mg||Magnesium||27 mg|
|Phosphorus||52 mg||Phosphorus||22 mg|
|Potassium||485 mg||Potassium||358 mg|
|Sodium||7 mg||Sodium||1 mg|
|Zinc||0.64 mg||Zinc||0.15 mg|
The chart above clearly depicts the containment of minerals in the fruit named avocado and banana. Some of the minerals contained in both the fruit and their enrichment in both the fruit are quantified.
- People need calcium to build and maintain strong bones, and 99 percent of the calcium in the bones and teeth is in the body. The maintenance of healthy communication between the brain and other parts of the body is also essential. It plays a part in cardiovascular and muscle movement.
Calcium is the type of mineral that is found in both the fruit avocado and banana. It is mentioned in the above chart that 12 mg of calcium is located in 100 grams of avocado. In contrast, if a human body consumes 100 grams of banana, then the human body can be enriched with 5 mg of calcium. Therefore the healthy diet of avocado and banana shall be included as per the requirement of an individual’s health.
- Iron is a mineral that occurs naturally in many foods, is added to some foods, and is available as a dietary supplement. Iron is an essential component of hemoglobin, which transfers oxygen from the lungs to the tissues.
- It is the other type of mineral that is found in both the fruit is iron. Compared to the different kinds of minerals, iron is relatively low contained in both the fruit. The consumption of 100 grams of avocado would enrich the human body with 0.55 mg of iron. In contrast, the consumption of 100 grams of banana would provide the human body with only 0.26 mg of iron. Therefore a high quantity of iron is provided by the avocado rather than the banana.
- Magnesium is a mineral that is crucial for the function of the body. Magnesium helps to maintain normal blood pressure, strong bones, and steady heart rhythm. Its many functions include assisting with muscles and nerves, regulating blood pressure, and supporting the immune system.
- Magnesium is also the minerals that can be found in avocado and bananas. A higher amount of magnesium is provided by both the avocado and banana. 29 mg of magnesium is offered to the human body if 100 grams of avocado is consumed. In comparison, 27 mg of magnesium is provided to the human body if 100 grams of banana is consumed. Avocado is slightly higher in the enrichment of magnesium in comparison to a banana.
- Phosphorus is that the second most abundant mineral within the body. Calcium is first. Many functions in the human body require phosphorus, such as filtering waste and repairing tissue and cells. Most people are getting the amount of phosphorus they need from their daily diets. Having too much phosphorus inside the body is more common than having too little.
- Phosphorus, the other essential nutrients for the human body, is provided in an adequate amount by avocado and banana. Suppose an individual consumes 100 grams of avocado. In that case, the human body is enriched with 52 mg of phosphorus. At the same time, the consumption of 100 grams of banana enhances the human body with 22 mg of phosphorus which is relatively low compared to avocado.
- Potassium is a mineral found in the food that you are eating. It is an electrolyte, too. Electrolytes carry electrical impulses all over the body. Potassium is the body’s third-richest mineral. It helps the body to regulate fluid, send nerve signals and regulate contractions in the muscles.
- If the human body consumes 100 grams of avocado, the body will be enriched with 485 mg of potassium. On the other hand, if an individual consumes 100 grams of banana, then the human body will be improved with 358 mg of potassium. It depicts that potassium is highly provided by the consumption of avocado rather than the consumption of bananas.
- The other mineral is sodium, which is also quite essential for the human body. Sodium is an important electrolyte helping to take care of the water balance in and around your cells. This is often important for the correct functioning of the muscle and nerve. It helps keep vital signs stable. Insufficient sodium is additionally called hyponatremia in your blood. It happens when the sodium and water are out of balance. In other words, your blood contains either an excessive amount of water or not enough sodium.
- The consumption of avocado provides a high quantity of sodium than the consumption of bananas. The consumption of 100 grams of avocado offers the human body 7 mg of sodium. In contrast, the consumption of 100 grams of banana provides the human body with only 1 mg of banana which is relatively lower among the two fruit.
- Zinc is an essential mineral in some foods that exist naturally or added as on or may be available as a supplement via diet. Zinc is also found in many cold tablets, and some drugs are sold as cold remedies over the counter. Zinc engages in many aspects of cellular metabolism.
- Zinc is also a mineral that can be found in both the fruit. The consumption of 100 grams of an avocado provides the human body with 0.64 mg of zinc, while the consumption of 100 grams of banana provides the human body with 0.15 mg of zinc which is lower when compared.
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Summarization of the comparison of the fruits
Avocado Vs Banana – where are more macronutrients?
- Calories: The calories that avocado provides are about 44% more than that of a banana.
- Carbohydrates: Consumption of bananas provides the human body about 168 % more than avocado.
- Fat: Consumption of an avocado provides about 98% more than that offered by a banana.
- Saturated fat: The human body would be enriched with fat about 94% more than that provided by bananas.
- Dietary fiber: Dietary fiber is the other macronutrient that is provided by both avocado and banana. An avocado nourishes the human body with dietary fiber about 61% more than a banana.
- Protein: Protein is the other major macronutrient that is essential for the human body. Avocado provides the human body with about 46% more than a banana.
Avocado Vs Banana – where are more vitamins?
- Vitaminium B1 (Thiamine): An avocado provides vitamin B1 about 54% more than a banana.
- Vitaminium B2 (riboflavin): An avocado nourishes the human body with about 44% more vitamin B2 than a banana.
- Vitaminium B3 (Niacin): The consumption of an avocado enriches the human body with vitamin B3 of about 62% more than banana.
- Vitaminium B5: An avocado provides the human body with vitamin B5 for about 76% more than a banana.
- Vitaminium B6: The consumption of bananas provides vitamin B6 for about 43% more than avocado.
- Vitaminium B9 (Folic acid): An avocado provides vitamin B9 for about 75% more than a banana.
- Vitaminium C: Vitamin C is found in avocado for about 13% more than banana.
- Vitaminium E: Vitamin E is found in avocado for about 95% more than banana.
- Vitaminium K: An avocado is content with Vitamin K of about 98% more than a banana.
- Beta carotene: Beta Karoten is provided by consuming avocado of about 58% more than by the consumption of banana to the human body.
Avocado Vs Banana – where are more minerals?
- Calcium: Calcium is found in avocado for about 58% more than banana.
- Iron: The consumption of avocado provides iron with about 53% more than banana.
- Magnesium: Magnesium can be found in avocado and banana, but avocado – about 7% more than banana.
- Phosphorus: In avocado, about 58% more phosphorus can be found than in a banana.
- Potassium: Potassium enriches the human body with the avocado that is about 26% more than banana.
- Sodium: An avocado provides sodium to the human body with about 86% more than a banana.
- Zink: An avocado provides zinc to the human body for about 77% more than a banana.
Which fruit (Avocado Vs Banana) is preferable in the case of diets?
|Choice of Fruits|
|Low Calories diet||Banana|
|Low Fats diet||Banana|
|Low Carbs diet||Avocado|
|Low glycemic index diet||Avocado|
From the above chart, it is known that an individual who prefers low calories diet and low fats diet chooses the banana in their diet. In contrast, if the person requires a low carb diet or low glycemic index diet, then avocado is fruitful for the body.
Thus avocado and banana have their importance in maintaining health via the supply of various nutrients in the human body. Between the two fruit, an individual should compare as per the demand of their health and include the fruit in the diet. As seen above, both fruits are enriched with several nutrients that nourish the human body and shield an individual’s health from different diseases. Hence both the fruits are required for the body but quantifying the fruit as the nutrients is necessary.
Note: Data Source from https://calories-info.com/compare/avocado-banana/