Banana vs Avocado – Which Has More Potassium

Banana

It is native to Southeast Asia but it is currently grown in many warmer parts of the world.

Banana is one of the most popular fruits on earth. For instance, Americans consume more bananas than oranges and apples combined. Also, each person eats 11.4 lbs. of bananas a year in the US, according to the USDA.

Nutrition Facts

100g of raw banana contains:

  • 89 calories;
  • 2.6g Fiber – 10% daily value;
  • 1.1g Protein – 2% DV;
  • 64 IU Vitamin A – 1% DV;
  • 8.7mg Vitamin C – 15% DV;
  • 0.1 mg Vitamin E – 1% DV;
  • 0.5mcg Vitamin K – 1% DV;
  • 0.1mg Riboflavin – 4% DV;
  • 0.7mg Niacin – 3% DV;
  • 0.4mg Vitamin B6 – 18% DV;
  • 20mcg Folate – 5% DV;
  • 0.3mg Panthothenic Acid – 3% DV;
  • 10mg Choline;
  • 0.1mg betaine;
  • 5mg Calcium – 1% DV;
  • 0.3mg Iron – 1% DV;
  • 27mg Magnesium – 7% DV;
  • 22mg Phosphorus – 2% DV;
  • 358mg Potassium – 10% DV;
  • 0.2mg Zinc – 1% DV;
  • 0.1mg Copper – 4% DV;
  • 0.3mg Manganese – 13% DV;
  • 1mcg Selenium – 1% DV.

Note – unripe bananas have a higher starch content.

Health Benefits

Vitamin B6

Vitamin B6 is part of the B-complex vitamins and has many uses which are essential to developing a healthy brain and maintaining a healthy body.

Vitamin B6 also helps your body:

  • maintain a healthy nervous system;
  • produce red blood cells;
  • remove unwanted chemicals from your kidneys and liver;
  • metabolize amino acids;
  • metabolize fats and carbohydrates, turning them into energy.

100 grams of raw banana has 0.4 mg vitamin B6 that is about 18% of the daily recommended intake.

Manganese

Manganese is a trace mineral, meaning it is required in your body in very limited amount. It functions in the body as a key enzyme activator for enzymes which mediate phosphate group transfer (phosphate dehydrogenases and phosphate transferases), especially those concerned with the citric acid cycle including alkaline phosphatase, arginase, and hexokinase.

Manganese also protects your cells from physiological stress and helps your body break down nutrients from your diet.

Other benefits of manganese include:

  • repairs connective tissue and bone;
  • aids in the absorption of magnesium;
  • promotes normal nerve and brain function;
  • has anti-clotting properties;
  • encourages healthy neurotransmitter levels;
  • promotes normal development and growth in children;
  • supports the utilization of E, C, and B-complex vitamins.

Symptoms of a deficiency in manganese include:

  • glucose levels of blood become impaired;
  • abnormalities in the skeleton systems of the human;
  • impairment in the production of the glycoprotein;
  • the metabolism of fats and lips get disturbed;
  • there is an increased risk of cancer in case of extreme deficiency.

100 grams of raw banana has 0.3 mg manganese that is approximately 13% of the daily recommended intake.

Potassium

Potassium is a mineral which is essential for heart health, particularly blood pressure control. This mineral is also important as it regulates the movement of waste products and nutrients in and out of cells and helps maintain normal fluid levels in the body.

Because it is an electrolyte, this mineral helps your muscles recover from a physical exercise session and allows you to work out more.

100 grams of raw banana has 358 mg potassium that is approximately 10 percent of the daily recommended intake.

Avocadoavocado

Avocado, also known as alligator pears, is a fruit that grows from the avocado tree, formally known as Persea Americana. It is thought that avocado trees are native to South Central Mexico, most likely originating in the Tehuacan Valley.

This fruit is added to various dishes due to its rich texture and good flavor and is prized for its high nutrient value. There are dozens of varieties of avocado ranging in color and size.

Nutrition Facts

100g of raw avocado contains:

  • 160 calories;
  • 6.7g Fiber – 27% daily value;
  • 2g Protein – 4% DV;
  • 146 IU Vitamin A – 3% DV;
  • 10mg Vitamin C – 17% DV;
  • 2.1mg Vitamin E – 10% DV;
  • 21mcg Vitamin K – 26% DV;
  • 0.1mg Thiamin – 4% DV;
  • 0.1mg Riboflavin – 8% DV;
  • 1.7mg Niacin – 9% DV;
  • 0.3mg Vitamin B6 – 13% DV;
  • 81mcg Folate – 20% DV;
  • 1.4mg Panthothenic Acid – 14% DV;
  • 14.2mg Choline;
  • 0.7mg Betaine;
  • 12mg Calcium – 1% DV;
  • 0.5mg Iron – 3% DV;
  • 29mg Magnesium – 7% DV;
  • 52mg Phosphorus – 5% DV;
  • 485mg Potassium – 14% DV;
  • 0.6mg Zinc – 4% DV;
  • 0.2mg Copper – 9% DV;
  • 0.21mg Manganese – 7% DV;
  • 0.4mcg Selenium – 1% DV.

Health Benefits

Vitamin C

Vitamin C is involved in protein metabolism and is required for the biosynthesis of certain neurotransmitters, L-carnitine, and collagen (an important component of the connective tissue, that plays a crucial role in wound healing).

Vitamin C is also a potent antioxidant, protecting the human body from the damage of free radicals (an atom, molecule, or ion which has an unpaired valence electron). Free radicals have an essential role in the aging process, therefore, getting plenty of vitamin C can protect the health both now and over the years to come.

100 grams of raw avocado has 10mg vitamin C that is approximately 17 percent of the daily recommended intake.

Magnesium

Magnesium is considered an electrolyte along with potassium, calcium, and sodium. It is also a cofactor for more than 600 enzyme systems which regulate various biochemical reactions.

This essential mineral is required for the synthesis of RNA, DNA, and the antioxidant glutathione and contributes to the structural development of bone. In addition, magnesium works to help regulate brain receptors responsible for memory function, according to the researchers at MIT.

Signs of magnesium deficiency include:

  • coronary spasms;
  • abnormal heart rhythms;
  • personality changes;
  • seizures;
  • muscle contractions and cramps;
  • tingling;
  • loss of appetite;
  • numbness;
  • weakness;
  • fatigue;
  • vomiting;
  • nausea.

100 grams of raw avocado has 29mg magnesium that is about 7% of the daily recommended intake.

Dietary Fiber

Increasing the consumption of fiber-rich foods like avocados can substantially lower the risk of both coronary heart disease and cardiovascular disease, according to a study done by the University of Leeds in the United Kingdom.

Eating foods with natural fiber can also help maintain a healthy digestive tract, prevent constipation, and lower the risk of colon cancer.

Dietary fiber is also very important for digestion since it helps ensure the smooth passage of food through the intestinal tract.

100 grams of raw avocado has 6.7g dietary fiber that is about 27 percent of the daily recommended intake.

Bottom Line – Banana vs Avocado

In conclusion, both fruits are highly nutritious and healthy, however, regarding their potassium content, avocados (485 mg) have more potassium per 100 grams than bananas (358 mg).

Note – you can easily eat 3 bananas at once (around 1.250 grams of potassium), but, usually, only 1 avocado at one meal (about 975 mg potassium).

References

http://www.jbc.org/content/1/4/355.full.pdf
https://academic.oup.com/ajcn/article-abstract/107/4/523/4964644
https://today.appstate.edu/2018/03/27/banana