Bananas and potatoes each provide B-complex vitamins and small amounts of other vitamins without an abundance of calories or fat. Overall, a potato is richer in vitamins and other essential nutrients.
carbohydrates. Russet potato and banana contain similar amounts carbs - russet potato has 18.1g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
In a nutrition battle between a banana and sweet potato, the sweet potato would come out ahead. A baked sweet potato has the same calories per gram as a banana, yet has one gram more fiber and five grams less sugar per medium serving.
One medium potato delivers 610 mg of potassium, or roughly 17% of the daily value (DV). That's about 40% more potassium than you'll find in a banana, which only contains 422 mg, or 9% DV. In addition to potassium, 1 medium potato provides 5 grams of fiber, 4 grams of protein, vitamin C and magnesium.
if you're counting calories, go for the pineapple. gram-for-gram, pineapple has less than half the calories of banana and about 30 per cent less sugar. What's more, pineapple has about four times more vitamin c than the common cavendish banana.
Conclusion. In conclusion, there are several great substitutes for bananas in recipes and other uses. Applesauce, plantain, avocado, canned pumpkin, and mashed sweet potato are all excellent options.
Bananas are an excellent source of potassium and provide about 10–14% of the recommended daily value for this nutrient in just one medium banana ( 1 , 9 ). Potassium is an important mineral that regulates blood pressure levels, maintains nerve function, and controls fluid balance ( 10 ).
Swiss chard, yams, and white beans even have twice as much potassium per cup as a medium banana. The key to getting enough potassium is to eat a range of plant foods each day. Certain fish, such as salmon, tuna, and cod, are good animal-based sources of this mineral too.
Adults should consume about 3,500mg of potassium per day, according to the UK's National Health Service. The average banana, weighing 125g, contains 450mg of potassium, meaning a healthy person can consume at least seven-and-half bananas before reaching the recommended level.
Are they better than other chips? A whole banana is a much better option than banana chips. Still, if you're craving something crunchy, you may wonder whether banana chips are healthier than other chips. Banana chips are much higher in calories, total fat, saturated fat, and sugar than either potato or vegetable chips.
An ounce of carbohydrate from potatoes has twice as much glucose as sugar. When you think of it that way, it's only logical that potatoes would raise blood glucose more significantly than table sugar. However, not all potatoes are created equal, and there are ways to lower their impact on your blood glucose.
It's important to note that for the same amount of calories, carrots have almost double the Vitamin A and beta-carotene, 17+ fold more alpha-carotene, and contain lutein+xeaxanthin (whereas sweet potatoes don't have any!).
Potatoes are considered a starchy vegetable and a healthy carb. They're high in fiber (when including the skin), low in calories, and include vitamins and minerals.
In fact, potatoes- both white and sweet potatoes- may help you in weight loss because they have a rich nutritional profile. They are both rich in Vitamin C, which is essential for boosting immunity. Moreover, they are great sources of healthy carbohydrates, protein and fibre.
Are potatoes high in carbs? Yes. Potatoes are a carbohydrate-rich vegetable. A medium, 5.2 ounce potato with the skin contains 26 grams of carbohydrate.
Low-potassium vegetables:
Broccoli (raw or cooked from frozen) Cabbage. Carrots (cooked) Cauliflower.
Avocados are rich in potassium. One avocado actually has three times as much potassium as one banana.
How much potassium is in an egg? One large egg contains about 63 mg of potassium. 1 Eggs are considered a low-potassium food, but check with your doctor or dietitian to find out how often you should eat them.
Heat and Potassium
Minerals are highly stable nutrients that generally remain unchanged when they're exposed to heat. For this reason, dry-heat cooking methods don't affect a banana's potassium content, even when it's subjected to higher temperatures or longer cooking times.
Use ripe bananas to add moisture. One mashed banana can replace one egg in cakes and pancakes. Since it will add a bit of flavor, make sure that it's compatible with the other ingredients of the recipe.
While it's okay if the banana peel is dark brown or even black, if the inside is too, then the fruit is beyond ripe and now on its way to rotten. Another sign that bananas have gone bad is if they start leaking any fluids. When in doubt, just toss the bananas out.
If you want to replicate the creamy texture of banana for your smoothie, then avocado is your best bet. Since most smoothies contain a lot of sugar and if you are trying to cut it down, then avocado will be your lifesaver.