Apples vs. Bananas – Which one packs the bigger nutritional punch?

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Were all familiar with the adage An apple-a-day keeps the doctor away. But a natural food expert says, ounce-for-ounce, a certain yellow (and slightly bent) fruit known for its global a-peel packs an even greater nutritional punch than the iconic shiny red apple:

Hail the mighty banana!

Most folks are surprised when they compare the nutrient content of bananas and apples side-by-side because bananas trump the apple in almost every nutritional category, says Steven Gelerman, founder of Ians Natural Foods and CEO of Banana Wave, makers of Banana Wave Banana Milk.

As we enter a new decade, Gelerman thinks the time is right to challenge the apples role as the official go-to fruit for keeping doctors away (and medical costs at bay).

Anything an apple can do, a banana can do better, says Gelerman.

To demonstrate the bananas superior nutritional composition, Gelerman provides a list of nutrients and the amounts of each that can be found in a raw 6-inch banana weighing 100 grams (about 3.5 ounces) and in a raw apple of the same weight. Values were sourced online from the USDA Food Data Central database:

Apples versus Bananas:Nutritional Values per 100 Gram Servings

1. CALORIES: Banana: 89 calories.Apple: 52 calories.Ounce-for-ounce, bananas provide nearly twice the energy of apples.
2. PROTEIN: Banana: 1.09 grams.Apple: 0.26 grams.Bananas have four times more protein and twice apples amino acid score.

3. DIETARY FIBER: Banana: 2.6 grams.Apple: 2.4 grams.Bananas are rich in pectin, a fiber thought to moderate blood sugar, improve digestion, and reduce appetite.

4. TOTAL FAT: Banana: 0.33 grams. Apple: 0.17 grams. Only 3% of bananas calories come from the fruits fats.

5. CALCIUM: Banana: 5 milligrams.Apple: 6 milligrams. This key mineral builds bones and teeth; aids in proper function of muscles, heart, and nerves.  

6. IRON: Banana: 0.26 milligrams.Apple: 0.12 milligrams.Component of hemoglobin.  

7. MAGNESIUM: Banana: 27 milligrams. Apple: 5 milligrams.A mineral involved in more than 600 biochemical reactions in the body.

8. POTASSIUM: Banana: 358 milligrams. Apple: 107 milligrams.Potassium-rich bananas can help lower blood pressure.

9. SODIUM: Banana: 1 milligram.Apple: 1 milligram.Both are Ideal foods for low-salt diets.

10. MANGANESE: Banana: 0.27 milligrams. Apple: .035 milligrams.An essential mineral thought to help decrease inflammation and pain associated with inflammatory diseases.

11. VITAMIN C:Banana: 8.7 milligrams.Apple: 4.6 milligrams.Vitamin C is a strong antioxidant that may boost the immune system and reduce the risk of chronic diseases.

12. COPPER: Banana: .078 milligrams. Apple: .027 milligrams. Copper helps maintain healthy bones, blood vessels, nerves, and immune function.

13NIACIN: Banana: .665 milligrams. Apple: .091 milligrams.Niacin (Vitamin B3) may help lower cholesterol, ease arthritis and boost brain function.

14. VITAMIN B6: Banana: .367 milligrams.Apple: .041 milligrams. B6 may help improve mood.

15. VITAMIN E: Banana: 0.1 milligrams.Apple: .18 milligrams. Antioxidant; slows cell damage.

16. CHOLINE: Banana: 9.8 milligrams.Apple: 3.4 milligrams.

Final score: Bananas equal or surpass apples in 13 out of 15 nutrient categories!

As a tip to health enthusiasts and athletes, Gelerman says instead of raw bananas he recently began taking 8-ounce containers of Banana Wave Banana Milk into the gym during workout sessions.Made from pure Non-GMO bananas, its a drink I can periodically sip not only to maintain a nice level of energy, but to stay nourished and hydrated throughout the workout.

With the Banana Milk, I can get all the nutritional benefits of bananas, but without having to worry about slipping on the peels.


A veteran of the natural foods industry for more than 20 years, Steven Gelerman (AKA Mr. Banana) is the founder of Ians Natural Foods, makers of a wide variety of allergy-friendly meal solutions for kids, and is also the CEO of Banana Wave, makers of the first non-dairy milk made from whole bananas.

For more information about Banana nutrition and Banana Wave non-dairy Banana Milk please visit:

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Master reviewer of all types of products. Love XL Fountain Sodas!! Cheer Mom extraordinaire. Socialite to all things small town and founder of Come socialize and connect with me.