Is an Apple or Banana Healthier? | Nutrition

by Kelly Hogan, MS, RD

January 13, 2021

Apples and bananas are probably the most accessible fruits around, but if you had to choose, which is healthier? You’ve likely heard a big part of improving your diet is adding more color to your plate, especially in the form of fruits and veggies. However, fruits are often mistakenly vilified as being too high in sugar or carbs. What’s missing here is the fact some sugar in the diet is OK, and fruits come packaged with other important nutrients like fiber, vitamins and minerals.

That said, if you’re choosing between two popular fruits like apples and bananas, here’s what you need to know:

Apples contain slightly more fiber than bananas, a nutrient that supports gut health and promotes satiety. The skin contains most of that fiber, which is why it’s beneficial to eat apples as they’re found in nature rather than peeling them. Apples are also a good source of vitamin C, which helps support the immune system. They could also help maintain good cholesterol. A study in the Journal of Functional Foods found otherwise healthy, middle-aged adults who ate an apple a day for a month experienced a significant drop in their LDL (“bad”) cholesterol levels.

Bananas are another good source of fiber and have slightly more protein compared to apples. They contain resistant starch, which the body is unable to digest and instead ferments in the colon. This helps promote healthy gut bacteria and slows digestion to help increase satiety. The amount of resistant starch in bananas decreases the riper they get, and is converted to sugar. That’s why ripe bananas taste sweeter. Bananas are also a good source of potassium, magnesium and manganese.

These two fruits are remarkably similar in most nutritional areas, with bananas taking a slight edge over apples in the vitamin/mineral department, and apples taking the slight edge in the fiber department. Because the fiber in bananas is a bit lower than apples and easier to digest, I often recommend them as a pre-workout snack. They’re a great source of quick energy and are usually well-tolerated.

A bigger difference between apples and bananas is taste and texture. I’d encourage using these factors when determining which one to eat. If you’re craving something crunchy and sweet, go for the apple. There are also several different varieties of apples and some lend themselves better to cooking (i.e., Granny Smith) while others (like Honeycrisp) are great for snacks. If you’re looking for something softer, starchier and a little easier to digest (especially pre-workout), go for the banana.

Fruit contains sugar, but eating fruit is not the same as eating candy or drinking a sugar-sweetened beverage. Just look at the nutrition facts above — fruits contain fiber, important for regulating blood sugar and avoiding the big spike that comes along with having something like a sugary beverage alone. Fruit also contains various vitamins and minerals, as well as potent antioxidants to protect cells from oxidative damage.

Apples and bananas are both good snacks (especially alongside a protein source like nut butter or Greek yogurt) and can also be used in sweet and savory recipes. Try these creative ways to use apples and these delicious recipes featuring bananas.

Remember, the sugar in fruit shouldn’t be feared, and it’s more important to take a holistic view of your diet. Eating lots of different fruits, vegetables, whole grains, beans/legumes, quality proteins and fats on a regular basis — without stressing too much about any one thing — is the best way to provide the body with the variety of nutrients it needs.

Discover hundreds of healthy recipes via “Recipe Discovery” in the MyFitnessPal app.

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Maruchan Ramen, Chicken

Nongshim Shin Ramen

broth

water

Chicken Broth

mix-ins

Bok Choy

Kimchi

Carrots

protein

Edamame

Fried Tofu

Fried Egg

toppings

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Cheddar Cheese

1″ data-subgroup=”4000″ data-unit_name=”MG”>

3″ data-subgroup=”4000″ data-unit_name=”MG”>

4″ data-subgroup=”4000″ data-unit_name=”UG”>

calories KCAL %
carbohydrates G %
dietary fiber G %
sugar G
total fat G %
saturated fat G %
monounsaturated fat G
polyunsaturated fat G
trans fat G
cholesterol MG
sodium MG %
Vitamins and Minerals
Vitamin A UG %
Vitamin C MG %
Vitamin D IU %
calcium MG %
iron MG %
magnesium MG %
potassium MG %
thiamin (Vit B1) MG %
riboflavin (Vit B2) MG %
niacin (Vit B3) MG %
Vitamin B6 MG %
pantothenic acid (Vit B5) MG %
folate (Vit B9) UG %
Vitamin B12 UG %
Vitamin E MG %
Vitamin K UG %
protein G %

Nutrition calculations are from Harvard Medical’s nutrient guidelines ^[1] and USDA’s food central database (2021) ^[2].
We calculated values from 2000 kCal daily recommended diet.

Nutrition Information per Ingredient

• Chicken Broth
  
• Bok Choy
  
• Kimchi
  
• Carrots
  
• Edamame
  
• Fried Tofu
  
• Fried Egg
  
• Sesame Seeds
  
• Nori
  
• Cheddar Cheese

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Apples, bananas and 6 more fruits and berries that you shouldn’t eat if you want to lose weight

We often assume that fruits and berries are not a hindrance to a diet at all. However, in reality this is not entirely true. Indeed, many fruits or berries are a healthy and vitamin-rich alternative to sweets. But if your goal is to quickly lose and maintain weight, it is better to refuse some fruits (at least temporarily).

Avocado

Yes, it is a fruit. In addition, it is very high-calorie: 100 grams contain about 160 kilocalories. At the same time, avocados are an excellent source of healthy fats and have a good effect on skin condition. So you shouldn’t completely refuse it, but you need to observe the measure ( see also : Secrets of ripeness: how to help ripen avocados, bananas and other fruits and vegetables).

Coconut

Another extremely high-calorie – albeit very tasty – fruit (although from a botanical point of view it is a drupe). And if coconut water is a completely dietary product, then the pulp, when consumed in large quantities, can not only slow down weight loss, but also lead to weight gain.

Dried fruits

Prunes, raisins, dried apricots, etc. in the early stages can help to give up harmful sweets, but dried fruits themselves contain a lot of calories and sugar. Therefore, if you want to lose weight, it is better to eat dried fruits in very moderate amounts.

Bananas

Bananas are rich in potassium and good for digestion, but contain too many calories and sugar to be considered a dietary food. One banana contains about 150 kilocalories, so a couple of fruits already look like a significant item in the daily calorie intake.

Mango

And one more very tasty but too sweet fruit. If you really want to – you can, but a little.

Grapes

A cup of grapes can contain up to 15 g of sugar, which is quite critical if you are on a diet. Although at the same time, grapes are rich in antioxidants that successfully fight “bad” cholesterol. To eat or not to eat is up to you ( see also : Poor Diet: Why Can’t You Eat Only Vegetables and Fruits?).

Apples

Perhaps the most unexpected item on the list, since apples are a relatively low-calorie fruit. Still, sweet varieties can contain up to 19 grams of sugar in one medium apple, so it’s best to focus on the more acidic (mostly green) varieties.

Pomegranate

Pomegranates are high in vitamins and may reduce the risk of heart problems. But note that one pomegranate contains up to 39g of sugar, so if you are planning a quick weight loss, it is better to give up this berry for a while.

Anna Varlamova

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What is healthier than an apple or a banana

Apples and bananas have long been is an essential part of the human diet and is one of the most popular fruits in the world today. This is due to the availability of these products and their taste. In addition, in addition to eating them fresh, you can make a huge number of dishes from them.

Also, these fruits can be an excellent choice for all those who decide to lead a healthy lifestyle : their benefits can hardly be overestimated. Below we will talk about the main features and useful properties of these products.

Contents:

• Apple and banana: general information
• Benefits of apple
• Benefits of banana
• Contraindications
• Conclusion and recommendations

Apple and banana: general information

An apple is a fruit, the fruit of an apple tree, which has long been used by man both fresh and in cooking in general and for creating various drinks. Fruit is rich in trace elements . So, apples are rich in the following trace elements: vitamins C, B1, A, B2, fluorine, potassium, calcium, zinc, iron, magnesium, folic acid, nicotinic acid. There is an opinion that green is considered the most useful apple. The calorie content of 100 gm of the product is 52 kcal .

Banana is the edible fruit of a plant of the Banana genus. The product has long been used by mankind as food and a lot of different dishes are made from it. Bananas contain many useful substances and trace elements, and here are the main ones: vitamins B1, B2, B6, C, PP, potassium, calcium, magnesium. It should be noted that bananas contain a lot of fructose, so this is a very high-calorie fruit: 100 gm of the product contains 89 kcal .

Apple benefits

Stories about the healing properties of apples can already be found in Antiquity. The benefits of an apple for the human body are due to the beneficial elements that it contains. Thus, the main positive properties of apples include:

• Beneficial effect on the process of blood formation . This effect of the product is due to the high content of iron. Regular consumption of fruit can increase hemoglobin levels.
• Relieve chronic fatigue , help to cope with stress and are useful for problems with the cardiovascular system, have a beneficial effect on brain function. This is because apples are rich in various vitamins and minerals.
• Apples are useful for people suffering from hypertension . The fruit is able to remove excess water and salt from the body, which helps to reduce pressure. Doctors recommend eating an apple every morning or drinking its natural juice in order to normalize blood pressure.
• Apples help to cope with poisoning , as they remove toxins and even poisons from the body.
• Improve digestion due to the acids they contain. Organic acids improve bile secretion and stimulate the production of gastric juice.
• Support weight loss . For overweight problems, the apple diet is a great option to improve your health and figure, as the product has a low glycemic index and is generally low in calories.
• Reduce bad cholesterol .

Benefits of a banana

Banana is rich in a large number of useful elements and, if used correctly, can bring a lot of benefits to the body:

• Due to the high content of potassium, a banana is able to relieve muscle spasms , so they are perfect for athletes.
• Banana improves mood and fights chronic fatigue: the fruit is rich in tyrosine , an amino acid that is responsible for mood, stress resistance and energy.
• Contains melatonin , which is responsible for the process of falling asleep and healthy sleep.
• Removes excess fluid from the body, thereby lowering blood pressure.
• Improves the functioning of the heart muscle.
• Reduces the level of “bad” cholesterol.

Contraindications

Despite the fact that an apple and a banana are extremely useful and can bring significant benefits to the body, they, like any other products, are not suitable for everyone and have some contraindications. Due to the high amount of acids, apples are contraindicated for people who suffer from peptic ulcer . With caution, they should be used by those who have gastritis . In addition, apple juice can negatively affect weak tooth enamel.

Bananas are a heavy food and are slowly digested, therefore it is better to abstain from them for people who have problems with the gastrointestinal tract . In addition, bananas are strictly prohibited for diabetics, as they contain a lot of sugar . You need to know that bananas can make blood thicker, so it is better to refuse them for those who have problems with blood vessels and blood clots.

Conclusion and recommendations

Thus, comparing an apple and a banana, one cannot come to an unambiguous conclusion about which of them is healthier. Both fruits have their own unique vitamin composition and have a beneficial effect on the human body. The benefits of these products for human health cannot be overestimated .

Apples are suitable for all those who want to lose weight and cleanse their body of toxins. The product has low glycemic index , therefore, can be recommended in moderate doses for people with diabetes or overweight. This fruit is very rich in antioxidants , therefore it helps in the fight against inflammation and can even prevent oncology.

Due to the general composition of trace elements contained in apples, they perfectly strengthen the body as a whole and prevent many diseases, but we must remember that everything should be in moderation. Apples should be carefully used by people with peptic ulcer and gastritis.

Optimal daily intake of apples – 3-4 pcs . It is better to use fresh fruits for consumption.