You might have wondered if a banana is healthier than a sweet potato. If so, here are the nutrition facts for both. They both are rich in nutrients and contain about the number of calories (86 and 89 per 100 grams). They also have similar amounts of nutrients, and the macronutrient ratios for each are similar: bananas have 2.6 grams of fiber per 100 grams, sweet potatoes have 3 grams of fiber per hundred grams, and both contain small amounts of flavonoid compounds.
Both fruits are rich in vitamin C, which is crucial for cellular health and the immune system. They contain iron, which helps transport oxygen throughout the body and helps maintain chemical balance and prevents congenital disabilities. Besides this, they are both important for energy creation and muscle function. Folate is necessary for DNA creation, helps regulate inflammation, and protects cells, and it is also essential for a healthy heart and muscles.
Sweet Potato Vs Banana Nutrition Facts
Bananas and sweet potatoes have 89 and 86 calories, but bananas have less fiber and three grams less sugar per 100 grams. However, bananas have more magnesium, zinc, and iron, while sweet potatoes contain slightly more sodium. Bananas also have higher calories than sweet potatoes, but sweet potatoes have more fiber. Both are excellent sources of antioxidants. But which is better for you? Read on to learn more about banana vs. banana nutrition facts and how they compare to each other.
When comparing sweet potato vs. banana nutrition facts, you should always consider the fiber content in each fruit or vegetable. Bananas and sweet potatoes contain beta carotene, which protects cells from diseases and damage and converts them into vitamin A. However, sweet potatoes are prone to turning into calorie bombs when fried. In one study, people who fried potatoes had a significantly increased risk of dying.
|per 100g||Sweet potato||Banana|
|Carbohydrates||20.12 g||22.84 g|
|Fat||0.05 g||0.33 g|
|Dietary fiber||3 g||2.6 g|
|Protein||1.6 g||1.09 g|
|Calcium||30 mg||5 mg|
|Iron||0.61 mg||0.26 mg|
|Magnessium||25 mg||27 mg|
|Phosphorus||47 mg||22 mg|
|Potassium||337 mg||358 mg|
|Sodium||55 mg||1 mg|
|Zink||0.3 mg||0.15 mg|
|Vitaminium B1 (Thiamine)||0.078 mg||0.031 mg|
|Vitaminium B2 (riboflavin)||0.061 mg||0.073 mg|
|Vitaminium B3 (Niacin)||0.557 mg||0.665 mg|
|Vitaminium B5||0.8 mg||0.334 mg|
|Vitaminium B6||0.209 mg||0.367 mg|
|Vitaminium B9 (Folic acid)||11 mg||20 mg|
|Vitaminium C||2.4 mg||8.7 mg|
|Vitaminium E||0.26 mg||0.1 mg|
|Vitaminium K||1.8 mg||0.5 mg|
|Beta karoten||8509 mg||26 mg|
Banana vs. Sweet potato: Vitamins and Minerals Comparison
Both fruits and vegetables have high fiber content and are packed with vitamin A and provitamin A. These nutrients are important for overall health and can contribute to regularity. Sweet potato contains 9 percent of the recommended daily allowance of vitamin A and will keep you feeling fuller for longer. A banana contains about a fifth of the recommended daily allowance of vitamin A.
These nutrients will help you stay healthy and improve your vision. Vitamin A is an important antioxidant that protects the body from harmful free radicals. Its content is high in vitamin C, a one 124 g serving contains 12.8 mg of vitamin A. Adult men and women should consume at least 75 mg of vitamin C daily. It also enhances iron absorption. Therefore, a low vitamin C intake can increase the risk of iron deficiency anemia.
However, bananas are higher in sugar than other fruits. A medium-sized banana contains 4.2 grams of sugar, which is negligible compared to your daily calorie intake of 1800-2000 calories. On the other hand, bananas are very nutritious. For instance, one medium banana contains 358 mg of your daily allowance of potassium. Potassium helps to counteract the negative effects of sodium intake. Bananas also contain fiber and vitamins, an excellent potassium source.
What are Sweet Potatoes?
Sweet potatoes are root vegetables that are often called yams by mistake. They can be orange, purple, or white. The root and the leaves can be eaten, but most people buy and eat the root. They can be cooked whole or peeled and chopped before they are cooked. Like their distant cousin potatoes, sweet potatoes are cheap (though they cost a little more than regular potatoes) and are usually cooked before being eaten. They have a lot of stock and sometimes have sales around Thanksgiving.
Sweet potatoes come from Central or South America and are the roots of a vine in the morning glory family. Sweet potatoes are now grown worldwide, including in Asia, North America, South America, and Africa, where the weather is warm but not too hot. Before eating, the root must be cooked, and it can be baked, fried, roasted, steamed, boiled, grilled, and more.
What do Sweet Potatoes Taste Like?
When cooked, sweet potatoes taste sweet, mild, and starchy. When the meat is baked or boiled, it gets soft and a little stringy (depending on the variety). The outside gets crunchy and sweet when fried or roasted at a high temperature. The mild, sweet taste of the vegetable makes it a popular addition to many dishes. Sweet potatoes not only taste great and are naturally sweet, but they are also very good for you.
Why are Sweet Potatoes Not Good for you?
There are a lot of oxalates in sweet potatoes, which may make you more likely to get calcium-oxalate kidney stones. Beta-carotene is in sweet potatoes, and eating too many of them can cause hypervitaminosis A when too much vitamin A builds up in the liver. Many think sweet potatoes are healthier than white potatoes because they have more fiber and vitamins. Most likely, sweet potatoes are better for you than regular potatoes. They have a lower glycemic index, more fiber, and a lot of beta-carotene. For every 3.5 ounces of sweet potatoes you eat, there are 4.2 grams of sugar in them. Even though this number isn’t too high or scary, it shows that sweet potatoes have sugar. As with everything else, too much sugar is bad for you.
Is a Sweet Potato a Superfood?
Sweet potatoes are considered one of the healthiest of the many vegetables we have today. The vegetables with orange (or sometimes purple) flesh are full of minerals and vitamins A, B, and C. Because of this, many people call sweet potatoes a “superfood.” Nutritionist Katherine Tallmadge says that sweet potatoes, which are often mistakenly called yams, are a “superfood” because they are good for your health in many ways. They have a lot of beta carotene, a powerful antioxidant and a good source of vitamin A. Sweet potatoes are thought to be one of the healthiest of the many vegetables we have today. The vegetables with orange (or sometimes purple) flesh are full of minerals and vitamins A, B, and C. Because of this, many people call sweet potatoes a “superfood.”
Are Bananas Healthy?
Bananas are the most popular fresh fruit in the U.S. for a good reason. They are a great first food for babies and an easy snack to bring along. They are cheap, easy to carry, peel, delicious, and filling. Some people don’t know that this tropical treat is also a great source of nutrients. Bananas are healthy fruit for babies, kids, teens, and adults of all ages because they are full of fiber and important vitamins. Read on to learn more about why your family should eat bananas daily.
Bananas are very good for you because they have a good balance of essential vitamins and minerals. The fruit is a good choice for everyone, but it could be especially helpful for people at risk for diabetes, heart disease, or being overweight.
People with diabetes are told to eat foods with a low glycemic index (G.I.) score. Foods with low G.I. scores (around or below 55) are less likely to cause dangerous blood sugar spikes in people with diabetes.
Your heart doctor might tell you to eat bananas to keep your ticker healthy for more than one reason. First, bananas have a lot of potassium, a mineral and an electrolyte. Electrolytes are important for keeping heart rates steady because they carry small electrical charges all over the body.
Decreased Blood Pressure
The potassium in bananas helps keep the amount of sodium in our bodies in check, which is also good for our heart health. Too much sodium can stress our blood vessels, leading to hypertension or high blood pressure. Potassium makes the body get rid of extra sodium through urine.
Some people think bananas might make them gain weight because they are sweet and easy to digest, and the opposite is true. Bananas have about half the calories of some popular protein bars and a lot of fiber, making you feel full and keeping you from getting hungry.
You can easily add bananas to your diet by eating them as a snack a few times a week. To get the most out of this grocery store staple:
Choose “just ripe” fruits. When you buy bananas, look for fully yellow ones that come apart easily at the stem, which means they are ready to eat. You can also buy bananas that are still a little green and put them in a bowl outside the fridge to let them turn yellow.
Serve mashed bananas until your baby is about nine months old. Most babies can handle eating chunks of fruit after that.
Give half or whole peeled bananas to children around their first birthday. Most kids should be able to handle the whole fruit by the time they are a year old. Or, roll banana sticks in things like crushed cereal to make them easier to hold.
Use bananas in recipes for a nutritional punch. Banana puree can be used in some fat in quick bread and cookies to make them more moist and sweet. Smoothies can be creamier and better for you if you add frozen banana chunks. Try banana bread doughnuts for a unique breakfast treat.
Why are Bananas Great for Babies and Kids?
Bananas are one of the best “first foods” for babies because they are easy to mash with a fork (or your gums) and easy to digest. But there are some reasons why children of all ages and stages should eat bananas.
Babies naturally like things that taste sweet, so bananas are often one of the first foods babies who have been eating only breast milk or formula will accept. So it makes sense that they are added to many packaged toddler snacks, like puffs and other finger foods.
Packed With Nutrients
Foods with many vitamins and minerals in one serving are especially good for people who dislike trying new things. Bananas have small amounts of vitamin D, vitamin K, folate, choline, calcium, iron, phosphorous, copper, manganese, and selenium, which are all good for your health. They also have potassium, vitamin B6 and C, fiber, and magnesium.
Good Source of Fiber
With 3 grams of fiber per fruit, bananas can help you meet your daily fiber needs. You might hear different things about whether or not bananas should be given to a child who is having trouble going to the bathroom, and this is because it depends a little bit on how ripe the banana is. Bananas that aren’t as ripe can cause constipation, but bananas that are riper don’t. But other foods, like plums, peaches, pears, and whole grains, are better at relieving constipation.
One of the best things about bananas is how easy it is to make homemade baby food from them, even when you’re out and about. You can turn a ripe banana into a puree by mashing it with the back of a plastic fork. You don’t need any fancy tools for making baby food. Bananas are easy for older kids to pack in their lunch boxes or backpacks. Bananas are hard to break and come in their own natural “wrappers” that are easy to take off. They don’t need to be kept in the fridge to stay fresh.
Bananas are part of the Musaceae family of flowering tropical plants cultivated in warm climates worldwide. B bananas and sweet potatoes are widely available in grocery stores and used in cooking. The main varieties of bananas in the U.S. are Cavendish, mild-tasting, and disease resistant. They are often used for baking, and their nutritional facts resemble bananas.
Potassium is a crucial mineral for muscle and brain health. Bananas, potatoes, adzuki beans, and pomegranate juice all contain high potassium levels. But bananas are not the richest source of potassium – just 3%! Only three percent of U.S. adults get the recommended daily allowance of potassium. It is recommended to get about ten grams of potassium in your diet each day for optimal health.