One of these is seen as a carb loaded comfort food and the
other as a healthy snack. We’re pitting Potato Vs Banana as they both pack a
good health punch. Let’s see which will win.
As always we’re comparing realistic portions sizes against
your RDA* to give you an honest verdict. So that’s 225 grams of cooked potato
vs one 95 gram raw banana.
*RDA = Recommended Daily
Round 1: Macronutrients
Potato: 39 grams / 30% of your RDA
19 grams / 14% RDA
So Banana wins right because we don’t want carbs? Well no.
Remember carbohydrates provide a vital source of energy for your brain, nervous
system and muscles. Eating carbohydrate saves protein (which is needed as the
building blocks of tissues, cells and organs) from being broken down to make
glucose for energy.
Potato: 166 kcals / 7.93% of your RDA
76 kcals / 3.66% RDA
Calories are units of energy that measure how much energy
food provides to the body.
Potato:4 grams / 7% of your RDA
2 grams / 2% RDA
Protein is a vital macronutrient required as a component of
all the cells and organs in your body, it also controls the rate at which the
myriad of chemical conversions in your cells take place.
1.8 grams / 3.6% of your RDA
Banana: 17 grams / 34% RDA
Remember these sugars as naturally occurring and not ‘added
sugar’ which your body can struggle to process. Natural sugar is used as a
vital source of energy for our brains, nervous system and muscles, sugar is an
intrinsic part of every DNA molecule in our body, is vital to fertility,
contributes to our cells recognition of hormones (which control most bodily
functions), and forms the lubricating part of mucus.
Verdict:So it looks like Potato takes the
1st round by providing a great amount of energy for you.
Round 2: Vitamins
0.68 micrograms / 2.25% of your RDA
Banana: 2.38 micrograms / 7.92%
Biotin is good for the health your cells and DNA, regulates
inflammation and protects the development of babies.
Potato: 40 micrograms / 10% of your RDA
13 micrograms / 3% RDA
Folate is essential for your DNA creation and repair,
prevents birth defects, is essential for your brain, lowers your risk of heart
disease and may reduce the risk of some cancers.
Pantothenic Acid (B5)
Potato: 0.97 milligrams / 19% of your RDA
0.33 milligrams / 6% RDA
Enables your liver to cope with toxins, is vital for
generating energy and keeps your cells healthy
Potato: 0.47 milligrams / 39% of your RDA
0.14 milligrams / 11% RDA
Contributes to the creation of your DNA, is essential for
the creation of energy & is closely linked to the activity of other B
0.14 milligrams / 10% of your RDA
Banana: 0.29 milligrams / 22%
For your immune system, contributes to oxygen circulation
and to keep you feeling happy.
Potato: 20 milligrams / 22% of your RDA
8 milligrams / 9% RDA
Is a very powerful antioxidant (cleansing and repairing),
boosts your immune system & protects your cells.
Verdict:Potato takes round 2 as well
packing a strong vitamin punch.
Round 3: Minerals
0 micrograms / 0% of your RDA
Banana: 0.1 micrograms / 10%
For your antioxidant activity (cleansing/repairing),
cellular energy and immune system.
Potato: 0.68 milligrams / 8% of your RDA
0.29 milligrams / 3% RDA
Iron transports oxygen from your lungs to your body and is
vital for your growth, mental skills, healing and your immune system.
Potato: 40 milligrams / 9% of your RDA
25 milligrams / 6% RDA
Is essential for the creation of your DNA, turns fats and
carbs into cellular energy & plays a role in the creation of antioxidants
Potato: 0.23 milligrams / 9% of your RDA
Banana: 0.34 milligrams / 14% RDA
Plays a role in your liver health and is important for
healthy bone, sinew and energy creation.
Potato: 69 milligrams / 9% of your RDA
21 milligrams / 3% RDA
Required by every cell in your body to work normally, is
critical in creating your energy and maintaining the chemical balance of your
Potato: 821 milligrams / 17% of your RDA
313 milligrams / 6% RDA
Critical for your muscles, heart function and the transport
of nutrients in and out of your cells.
Verdict: And with Banana on the ropes Potato
takes round 3.
The Winner: Potato
Well, I think we can see that Potato is the clear winner,
portion for portion, packing more macronutrients, vitamins and minerals than a Banana.
In light of our diets being swamped with low nutrition refined carbs, the potato is a great example of a nutrient dense carbohydrate, so a source of the energy (complex sugars), we need along with the micronutrients needed to metabolise this source of energy properly!
Interestingly, Potato beat Banana in potassium, having
nearly 3 times as much. So the next time that ‘know-it-all friend’ tells you to
eat a Banana to get Potassium, throw a Potato at them, they’ll thank you for it.
(note: we do not condone violence of any kind,
even against know-it-all friends)
If you found the nutrient content of these foods interesting, why don't you find out what nutrients you eat each day? Start using our Food Diary today for free. Click here to get started.