Which is better potatoes or bananas?

November 14, 2025 •

4 min read

Gram for gram, a baked potato with the skin has more potassium than a medium banana, a fact that surprises many who think of bananas as the potassium powerhouse. So, when it comes to which is better, potatoes or bananas, the answer is more complex than a single nutrient.

Quick Summary

This article provides a nutritional comparison of potatoes and bananas, exploring their differences in carbohydrates, vitamins, and minerals. It evaluates their suitability for different health goals and dietary needs, including athletic performance and weight management.

Key Points

Potassium Power: Gram for gram, a baked potato (with skin) provides more potassium than a banana, contrary to popular belief.
Glycemic Impact: Ripe bananas have a lower glycemic index (GI) than hot potatoes, but cooling cooked potatoes increases resistant starch and lowers their GI.
Source of Energy: Bananas offer quick, digestible energy from sugars, while potatoes provide sustained energy from complex carbohydrates, making both ideal for athletes at different times.
Weight Management: Both foods can support weight management due to their satiating properties and relatively low-calorie density when prepared healthily.
Nutrient Retention: The cooking method for potatoes is crucial for nutrient retention; baking or microwaving preserves more vitamins and minerals than boiling.
Dietary Versatility: Potatoes offer greater culinary flexibility for main dishes, while bananas are a convenient, ready-to-eat snack or smoothie ingredient.

Nutritional Breakdown: Potatoes vs. Bananas

When comparing potatoes and bananas, it's essential to look beyond surface-level assumptions and delve into their detailed nutritional profiles. Both are rich in valuable nutrients but differ in key areas that impact dietary choices.

Carbohydrates and Glycemic Index

Potatoes are primarily composed of complex carbohydrates in the form of starch, while bananas contain a mix of carbohydrates and natural sugars. The glycemic index (GI), which measures how quickly a food raises blood sugar, is a critical point of difference. A medium ripe banana has a low GI (around 51), while a baked potato is high (around 80), though this can vary with preparation. A boiled and cooled potato contains resistant starch, which can lower its GI and improve gut health.

Vitamins and Minerals

While both offer significant health benefits, they shine in different vitamin and mineral categories.

Potatoes: Rich in potassium (especially with the skin), Vitamin C, and Vitamin B6. One baked potato can contain significantly more potassium and Vitamin C than a banana.
Bananas: Excellent source of Vitamin B6 and a good source of Vitamin C and magnesium.

Fiber and Satiety

Fiber content contributes to digestive health and feelings of fullness. Bananas are a solid source of fiber, particularly unripe ones containing resistant starch. Potatoes also contain fiber, primarily in their skin, and are known for being exceptionally filling, which can aid in weight management.

Health Benefits and Dietary Suitability

For Athletes

For athletes needing quick energy, a ripe banana provides easily digestible sugars for a pre-workout boost. However, for sustained energy and replenishing electrolytes post-workout, a baked potato offers a more substantial carbohydrate load and higher potassium content. Both are valid choices, depending on the timing and intensity of the exercise.

For Weight Management

Due to their low-calorie density and filling nature, both can be included in a weight-loss diet, as long as preparation is healthy. The satiating effect of potatoes can help reduce overall calorie intake. For bananas, pairing them with protein or healthy fats can help stabilize blood sugar and prolong energy.

For Blood Sugar Control

For individuals monitoring blood sugar, bananas' lower GI is generally more favorable than a hot baked potato. However, potatoes can be made more suitable by consuming them boiled and cooled, which increases resistant starch and lowers the GI. Pairing both with protein and fat can further mitigate blood sugar spikes.

Comparison Table: Potatoes (Medium, Baked with Skin) vs. Bananas (Medium, Raw)


Nutrient	Potato (approx. 173g)	Banana (approx. 118g)
Calories	161	105
Carbohydrates	37g	27g
Fiber	3.8g	3.1g
Protein	4.3g	1.3g
Potassium	926mg	422mg
Vitamin C	27% DV	10.3mg
Vitamin B6	25% DV	High
GI (Typical)	High (~80)	Low-Medium (42-51)

Versatility and Preparation

The preparation method significantly impacts the nutritional value of both foods. A deep-fried potato chip is far less healthy than a roasted or baked potato. Bananas are most often eaten raw, but can be incorporated into smoothies or baked goods. Potatoes offer wider culinary versatility, from soups to salads, with the skin providing key nutrients.

Environmental and Sustainability Considerations

Potatoes are known to be a sustainable crop, producing more food energy per water usage than many major crops. Banana cultivation, particularly for export, has been associated with environmental impacts, though waste can be repurposed. For general consumption, local sourcing can mitigate some environmental concerns for both products.

The Verdict: How to Choose

Ultimately, deciding which is better comes down to your individual needs and how the food is prepared. If you need a convenient, low-glycemic, and ready-to-eat snack, the banana is a clear winner. If you need a more satiating, nutrient-dense, and potassium-rich carbohydrate source for a full meal or post-workout recovery, a baked or roasted potato with its skin on holds the advantage. Both are healthy additions to a balanced diet, so the best approach is to enjoy both in moderation as part of a varied eating plan.

For more detailed nutritional information on potatoes and their benefits, see the article on Healthline.com: Potatoes 101: Nutrition Facts and Health Effects.

Conclusion

In the debate of which is better, potatoes or bananas, there is no single answer. Both offer unique and valuable nutritional benefits that can support different health goals. The potato excels in potassium, vitamin C, and satiety, especially when cooked and eaten with the skin. The banana, on the other hand, is a more convenient snack with a lower glycemic index, making it suitable for quick energy. By understanding the distinct nutritional profiles and considering how each is prepared and incorporated into your diet, you can leverage the strengths of both to maintain a healthy lifestyle.

Frequently Asked Questions

A medium baked potato with its skin on contains significantly more potassium than a medium banana, a fact that often surprises people.

Both are beneficial for athletes. A banana is great for a pre-workout energy boost, while a baked potato is excellent for sustained energy and replenishing electrolytes post-exercise due to its higher potassium and carb content.

A ripe banana generally has a lower glycemic index (GI) than a hot baked potato. However, cooking and then cooling a potato increases its resistant starch, which can lower its GI and improve blood sugar control.

Yes, both can. Potatoes are highly satiating, helping you feel full and potentially reducing overall calorie intake. Bananas are low in calories and high in fiber, which aids fullness. The key is healthy preparation and moderate consumption.

Resistant starch is a type of fiber that resists digestion and feeds beneficial gut bacteria. Green (unripe) bananas contain significant amounts of resistant starch, but potatoes also develop resistant starch when cooked and then cooled.

While both contain fiber, it's a matter of preparation. A medium baked potato with the skin has more fiber than a medium banana. For potatoes, the skin holds the most fiber.

The cooking method is crucial. Baking, roasting, or microwaving potatoes with the skin on retains most nutrients. Boiling can cause water-soluble vitamins like Vitamin C and potassium to leach out.