White beans are incredibly versatile and can easily be added to your diet, for example as an ingredient for salads or stews. The issue may be the extra calories if you’re consuming two very large bananas, as they will have about 135 calories each. Both types of potatoes are rich in fiber, carbs, and vitamins B6 and C. White potatoes are higher in potassium, whereas sweet potatoes contain more vitamin A. You can purchase tomato paste online. The banana leads the sweet potato only in folate and vitamin K. Source: USDA National Nutrient Database for Standard Reference Release 28. Before starting any exercise program or diet, make sure it is approved by your doctor. Boiled potatoes have significantly less potassium. Bananas and potatoes each provide B-complex vitamins plus small amounts of other vitamins without an abundance of calories or overweight. Their thick stalks can range from red to orange to white in color. Although the difference in magnesium and phosphorous content in plantains and banana isn’t much, there is a significant difference in the potassium and vitamin A content. For this reason, they're a good choice for people with metabolic syndrome or pre-diabetes. Contains more Copper +41%. Bananas have 358 milligrams of potassium and one percent of the RDI of vitamin A. Some people turn to bananas, as these are well known for being high in potassium, one medium-sized banana typically containing 422 mg or 9% of the AI (1, 3). Also notable is a sweet potato’s vitamin A content, which is nearly three times that of banana and meets your RDA in one serving! One sweet potato (115 grams), baked in its skin, contains about 120 calories, about 3.5 grams of fibre, 1,096 micrograms of vitamin A (considerably more than your daily recommended amount) and good amounts of vitamins B6 and C, potassium and folate. Potassium banana Vs. potato Bananas are rich source of potassium and an average size banana contains 422 mg of potassium that fulfills 13 perfect of daily recommended amount of potassium but an average size potato contains 897 mg of potassium and it fulfills 20 percent of daily recommended amount of potassium. “When it comes to the mineral potassium, which is vital for heart, nerve and muscle control, most people think of a banana as the go-to — actually, a banana only contains 422 milligrams of potassium, compared to a red potato, which contains a whopping 1,670 milligrams of potassium,” Friedman continues. Site Map  | Privacy Policy | Terms & Conditions | Living Healthy Media Kit | [Get Adobe Reader]. Just two wedges of watermelon (about 1/8 of a melon or 572 grams) will give you 640 mg of potassium, just under 14% of the AI (1, 10). Contains more Copper +41%. The sweet potato is a starchy root vegetable packed full of nutrients. Here’s our process. Sweet Potatoes. By ... we love them in this bacon-and-egg stuffed sweet potato recipe. This article reviews whether…, You may have heard a lot about cleanses or detoxes for psoriasis, but you may wonder whether these methods are effective or safe. Butternut squashes can be roasted, boiled, steamed or chopped up for use in hearty soups. Avocados, like most fruit, are low in sodium. ©2020 Fitness International, LLC. Magnesium, iron, and potassium (more than a banana) And it’s also fairly low calorie with 200 calories in four small boiled potatoes; Carbs: Based on ½ cup serving of each, there are 23 grams of total carbs in white or brown rice vs 30 grams of total carbs in a potato and 12 grams of total carbs in a sweet potato. This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Compare Banana to Potato by vitamins and minerals using the only readable nutrition comparison tool. Smoothies are a different way to have potatoes=) Youll need Sweet potato Banana Cinnamon Cardammom Ice Milk/Soy m… How to substitute: 1 Cup of sweet potato = 1 Banana Creamy Carob Smoothie (1 big, or 2 smaller portions) Ingredients: 1 ½ C Milk 1 C Sweet Potato 1 C Cauliflower 1 Tbsp Carob Powder 4 Dried Dates 2 Tbsp Peanut Butter ½ Tsp Cinnamon Directions: Prepare your sweet potato ahead to have it ready any time you need it. This root veggie also contains nitrates, which — when converted into nitric oxide — have been shown to support blood vessel function and overall heart health (23). Although they may not be traditional staples, they are rich in history, nutrition and taste. Watermelon is a large, delicious fruit with a high water content. It's been proven in a study of different foods and their benefits. Also notable is a sweet potato’s vitamin A content, which is nearly three times that of banana and meets your RDA in one serving! As always we’re comparing realistic portions sizes against your RDA* to give you an honest verdict. Sweet Potatoes. Edamame are delicious lightly steamed as an accompaniment to meals. All rights reserved. Bananas are rich source of potassium and an average size banana contains 422 mg of potassium that fulfills 13 perfect of daily recommended amount of potassium but an average size potato contains 897 mg of potassium and it fulfills 20 percent of daily recommended amount of potassium. Eat a sweet potato as your go-to side dish all year long. Beets or beetroot are a deep-purple vegetable, often boiled, pickled or added to salads. Here are 8 potassium-rich foods with more potassium per serving than a banana and flavorful recipes to enjoy them. However, as black beans contain phytates which can reduce your body’s absorption of minerals, not all of that potassium may be put to use. It’s true that bananas are somewhat more concentrated in sugar (14 grams in a medium banana) than some other fruits, but the effect is insignificant relative to a daily caloric input consisting of 1800-2000 calories. Vegetables high in potassium include beet greens, lima beans, Swiss chard, potatoes, acorn squash, spinach, boy choy, mushrooms, tomatoes, and, sweet potatoes. A medium banana, by comparison, contains about 440 milligrams of potassium and a cup of coconut water has about 600 milligrams. Potato vs Tomato. Bananas have more omega-3 and omega-6 fatty acids compared to plantains. For the most healthful option, a person should eat baked or microwaved sweet potatoes without added sugar. Comparing with Sweet potato leaves, raw, in 100g contains 508 mg of potassium. This concentrated condiment adds great flavor to all tomato-based sauces and dishes. You can throw one in your gym bag, but I also love adding a banana to my pre-exercise smoothie. They come in a variety of colours including white, orange, yellow and purple. In a nutrition battle between a banana and sweet potato, the sweet potato would come out ahead. The key to getting enough potassium is to eat a good range of plant-based foods each day. Coconut water is a fantastic, hydrating drink. A medium baked potato boasts 542 milligrams of potassium, per the USDA National Nutrient Database.It offers many other nutritional benefits, too. The root vegetable is also high in potassium; a single baked sweet potato contains about 500 mg. Manganese and vitamins A and C are also prevalent in the sweet side dish. However, there are many different varieties of potatoes, and their potassium content may depend on the soil in which they’re grown. Comparing potassium in sweet potato vs a banana The amount of potassium in a banana is 358 mg per 100g.As potassium percentage of the RDA this is 8 %. They’re often used in burritos and soups. As a percentage of the RDA this is 11 %. If you buy through links on this page, we may earn a small commission. Any type of baked potato has more potassium than a banana. Potatoes are a starchy root vegetable that remains a staple food in several countries worldwide. They’re an especially nutritious way of supporting your potassium intake — one medium-sized sweet potato contains 541 mg or 12% of your potassium AI (1, 7). In fact, one cup (155 grams) provides 676 mg or just over 14% of the AI (1, 15). They also provide lots of beta-carotene, fiber, and carbs. It's also important for keeping your heart healthy and your blood pressure in a healthy range. LA Fitness is registered in the State of Texas as a health spa operator, number 080543. 4. Our registered dietitian is ready to help! Not a member?Get a complimentary guest pass. Dried apricots are lovely mixed into muesli and are a healthy snack on hikes or camping trips. While white potatoes are lower in fat and sugar, calories and carbs in a sweet potato are lower. A sweet potato has more calcium, iron, magnesium, phosphorus, potassium, zinc, vitamins C and E than a banana; however, a sweet potato does have more sodium. They’re also an excellent source of vitamin A, as one sweet potato provides over 400% of your RDI (7). Interestingly, Potato beat Banana in potassium, having nearly 3 times as much. Try this: Peel and boil the small “new” potatoes available in spring until fork tender, then toss with chopped parsley, fennel seeds, lemon juice, salt and pepper. They’re highly nutritious. We include products we think are useful for our readers. Potato: Their Origins and History. Beets are also an excellent source of folate, with one cup (170 grams) providing 34% of the RDI (22). To treat potassium deficiency, eat more potassium-rich foods like sweet potatoes, bananas, and dried apricots. Sweet Potato vs. One cup (240 ml) of coconut water contains 600 mg or about 13% of the AI for potassium. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. Black beans, also known as turtle beans, are a staple food in Central and South America. Cashews are a kidney-shaped seed sourced from the cashew tree. And while sweet potatoes contain more vitamin A and vitamin C, white potatoes contain more protein and fiber. If a potassium boost is what you are after, look to the white potato; it has 750 mg of potassium compared to the 542 found in a sweet potato. Other Comparisons Similar to Banana Vs Potato Banana Versus Corn Banana. Pomegranates are an extremely healthy, multi-seeded fruit, about the size of an orange and ranging in color from red to purple. Here's the breakdown to include some other foods in this: Baked potato, with skin, 1 medium (844mg) Avocado, 1/2 medium (742mg) White beans, canned, 1/2 cup (595mg) Yogurt, fat … Compare Sweet potato to Cassava by vitamins and minerals using the only readable nutrition comparison tool. One half of an avocado (100 grams) contains 487 mg of potassium, or 10% of the AI. Potatoes also contain ... Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. 2. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. Sweet potato. Some foods such as Swiss chard and white beans even have double the amount of potassium per cup, compared to a medium-sized banana. Tomato paste is made from cooked tomatoes that have been peeled and deseeded. If you don’t burn off the second banana, it would add 135 calories to your consumption daily. Plus, it’s a good source of magnesium, calcium, sodium and manganese (1, 11). Here are 15 foods that pack more potassium than a banana. Banana vs Potato - In-Depth Nutrition Comparison. Try this: Cut sweet potatoes into 1-inch wedges and coat with a light mixture of olive oil, sea salt and pepper. Not too shabby, but you can easily do better. Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article! 2. Does eating two bananas a day make my tummy bigger? Potatoes: One single baked potato (with the skin on) can deliver over 1,000 milligrams of potassium—which is more than twice what a single small banana boasts. Head to the diet … © 2005-2020 Healthline Media a Red Ventures Company. In general, a potato is richer in vitamins and other essential nutrients. Bananas – Though there are other foods with higher concentrations of potassium than bananas, these sweet yellow fruits are undoubtedly the best-known sources of it. A sweet potato contains 438 mg of potassium, while its cousin, the white potato, delivers a whopping 950 mg. Can You Treat Psoriasis with Detoxes or Cleanses? When you're looking for more potassium in your diet, a banana is the clear choice. Tomato Sauces. When you're looking for more potassium in your diet, a banana is the clear choice. A potato has more than four times as … Boiled potatoes have significantly less potassium. Bananas also have a good amount of fiber (3 grams), vitamins B6 (22% for men, 32% for women) and C (17% RDA), as well as the minerals manganese, biotin, and copper. This article examines the evidence for and against eating soy. Bananas are such a nutritious food! What’s more, sweet potatoes are low in fat, pack a small amount of protein and are a good source of complex carbohydrates and fiber. A medium baked sweet potato has 542 mg (12% DV) of potassium. They also provide lots of beta-carotene, fiber, and carbs. But bananas aren't the only potassium superstars. Sweet potatoes are one of the richest source of potassium, as a sweet potato provides you with 694 mg of potassium with only 131 calories. In the wake of food shortages or insufficient funds to buy groceries, you may find yourself wondering if your dog's food is a viable option to help…. Contains more Potassium +18.7%. Swiss chard, also known as silverbeet or simply chard, is a leafy green vegetable. At 12 percent of the daily recommended intake of potassium or 542 milligrams, there's no reason not to add this option, rich in vitamins A … Therefore, Sweet potato leaves, raw has 150 mg more potassium than a banana. Six dried apricots provide 488 mg of potassium, which is over 10% of the AI. It’s also a great source of vitamins A and C and has smaller amounts of B vitamins, vitamin E and magnesium (17). Make sure this account has posts available on instagram.com. Potatoes are commonly used in different Indian recipes. It's been proven in a study of different foods and their benefits. A cup butternut squash also provides 582 mg of potassium, more than you would find in a banana. Here's the breakdown to include some other foods in this: Baked potato, with skin, 1 medium (844mg) Avocado, 1/2 medium (742mg) Each medium fruit provides 422 mg of the mineral, or about 9 percent of your 4,700 mg recommended daily intake. Though bananas are lauded for their potassium content, one cup (179 grams) of any of these beans has twice as much potassium as one banana. It is the clear choice for dieters because it has fewer calories and carbs. It’s refreshing when served chilled with ice after a sweaty workout. This difference matters if you have high blood pressure because potassium is known to help regulate blood pressure, and it is important in the diet if medications for blood pressure are taken that can impact potassium levels. Similarly, about three cups (100 grams) of raw spinach contain 558 mg of potassium, also around 12% of the AI (9). 7. They’re also low in calories and a good source of fiber. We’re pitting Potato Vs Banana as they both pack a good health punch. Keep in mind that visually 100 grams of raw spinach is a lot more on your plate than the same amount frozen. Banana is famous for it's potassium content. They’re filled with many other nutrients, but most notably contain 121% of the RDI for folate per cup (155 grams) (15). However, there are many other foods high in potassium … The recommended daily intake for potassium is currently 4,700 mg/day. One cup or around 170 grams of boiled beets can give you 518 mg of potassium, or 11% of the AI (1, 22). Sweet potatoes have about double the calories, carbs, and sugar than than butternut squash (see the chart below—source). WHITE VS. SWEET POTATOES: WHICH ARE REALLY HEALTHIER? Sweet potatoes are one of the richest source of potassium, as a sweet potato provides you with 694 mg of potassium with only 131 calories. So, which one’s the winner? Banana vs Strawberry. Sweet Potato vs. It’s an excellent natural alternative to sports drinks, as it contains key electrolytes that help draw water into your cells, and its natural sugars provide energy during exercise or replenish lost glycogen stores after (11). You can check it out on google if you want to verify that the potato has more potassium. Sweet potato. A medium-sized banana contains around 422 mg of potassium. Calories, carbs, fat, protein, fiber, cholesterol, and more for Sweet potato (Cooked, boiled, without skin, with salt). Bananas – Though there are other foods with higher concentrations of potassium than bananas, these sweet yellow fruits are undoubtedly the best-known sources of it. What’s more, they’re a great source of vitamin K, magnesium and manganese (15). For those wanting to increase their potassium intake to help prevent or manage high blood pressure, beets may have an added advantage. Here’s how these tubers compare — and why they both deserve a place in your diet. Dried apricots are made from dehydrated fresh apricots. One cup (205 grams) of butternut squash can give you 582 mg of potassium — over 12% of the AI (1, 17). What’s more, pomegranates are packed with vitamins C and K, as well as folate and have a higher protein content than most fruits — 4.7 grams per fruit (24). Case in point: Ahead you'll find 16 foods that pack more potassium than a banana. Potatoes are rich in potassium, delivering more potassium than a banana and 26 percent of your daily value. Just one cup (178 grams) of cooked chard provides 961 mg or 20% of the AI for potassium — that’s more than double the potassium in a banana (1, 21). Potatoes. You can consume fresh tomatoes to get an adequate amount of potassium, and tomato puree … A medium baked potato boasts 542 milligrams of potassium, per the USDA National Nutrient Database.It offers many other nutritional benefits, too. In fact, one sweet potato contains approximately the same amount of potassium as a banana. 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