Bananas vs Grapes – Which is Healthier?

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The 10almonds Team

Our Verdict

When comparing bananas to grapes, we picked the bananas.

Why?

In terms of macros, bananas have more fiber and carbs, the ratio of which gives them the (very slightly) lower glycemic index. The difference in GI is marginal enough that it’d be tied on that point alone, but looking at total fiber figures, we say that having nearly 3x the fiber counts for a win here.

In the category of vitamins, bananas have more of vitamins B2, B3, B5, B6, B7, B9, and C, while grapes have more of vitamins A, B1, E, and K. Thus, an 7:4 win for bananas (and with considerable margins of difference, too).

When it comes to minerals, bananas have more copper, magnesium, phosphorus, potassium*, selenium, and zinc, while grapes have more calcium and manganese. Thus, a 6:2 win for bananas this time.

*because of some popular mentions in TV shows, people get hung up on bananas being a good source of potassium. Which they are, but they’re not even in the top 10 of fruits for potassium. Here’s a non-exhaustive list of fruits that have more potassium than bananas, portion for portion:

  1. Honeydew melon
  2. Papaya
  3. Mango
  4. Prunes
  5. Figs
  6. Dates
  7. Nectarine
  8. Cantaloupe melon
  9. Kiwi
  10. Orange

In other considerations, black/red grapes do have more abundant polyphenols than bananas, and this is very much a point in their favor.

Adding up the sections makes for a clear overall for bananas, but by all means do enjoy either or both because, as ever, diversity is best!

Want to learn more?

You might like to read:

Can We Drink To Good Health? ← while there are polyphenols such as resveratrol in red wine that per se would boost heart health, there’s so little per glass that you may need 100–1000 glasses per day to get the dosage that provides benefits in mouse studies.

If you’re not a mouse, you might even need more than that!

To this end, many people prefer resveratrol supplementation ← link is to an example product on Amazon, but there are plenty more so feel free to shop around 😎

Enjoy!

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