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Bananas versus plantains – what’s the difference? These close cousins may look very similar, but are entirely different when it comes to how they taste and are consumed. While “dessert” bananas are more popular in Europe and the United States, where they rank as the top fresh fruit consumed (you could say they are “top banana”), world-wide plantains are actually much more common (so I guess that means bananas are actually “second banana?”). If you’re looking for clarity on these family members, you’ve come to the right place!
Bananas and plantains grown on plants that are technically giant herbs rather than trees.
Bananas and plantains are both members of the genus Musa, growing on plants that are technically giant herbs rather than trees, since they have a “pseudostem” made of tightly packed sheaths, rather than a true, woody trunk! In general, bananas refer to cultivars that are eaten when fully ripe and sweet, while plantains refer to larger, starchier, lower-sugar cultivars that are eaten cooked (though they can be eaten at any stage of ripeness). The original scientific name for banana, Musa sapientum, translates to “fruit of the wise men,” and these fruits are believed to be one of the first fruits that humans cultivated. Though we might associate them with South and Central American culture and cuisine, they were actually first grown in Southeast Asia, in New Guinea around 8000 BC. Unlike the fruits we eat today, original wild bananas and plantains were filled with large, hard seeds; they reached their current form by being hybridized into triploids (which have three sets of chromosomes and don’t form viable seeds). In fact, commercial bananas and plantains don’t reproduce through fertilization: farmers cultivate them by removing the host plant’s underground rhizomes (called banana pups) and replanting them elsewhere!
Original wild bananas and plantains were filled with large, hard seeds.
Today bananas are grown in 135 different countries around the world and there are over 500 edible types. The fruits vary in size, firmness, and color, ranging from the familiar yellow to green, red, purple, or brown when ripe. Most of us are accustomed to the long, curved, yellow Cavendish bananas available in grocery stores, since they are the most widely exported bananas globally (comprising 45% of the banana market!), but there are other commercial banana varieties. For instance, Gros Michel bananas, which are similar to Cavendish but sweeter and more intensely flavored, were the most popular banana until the mid-1960s, when they were nearly wiped out by the fungus Fusarium oxysporum, also known as Panama disease. Banana exporters began growing disease-resistant Cavendish cultivars as a replacement crop, but some experts believe Cavendish bananas could eventually suffer the same fate due to their lack of genetic diversity.
There are over 500 edible types of banana, varying in size, firmness, and color, ranging from yellow to green, red, purple, or brown when ripe.
Bananas and plantains are important for global food security, representing a major food staple for millions of people in developing countries, especially important as they are available fresh year-round. In Africa alone, they provide 25% of caloric requirements for over 70 million people and world-wide they rank as the tenth most important staple food. Economically their production accounts for ~15% of the world’s total fresh fruit and they are essential in terms of world trade. The downside is their mass production has contributed to coral reef destruction, deforestation and the production of more waste than any other agricultural sector.
The original scientific name for banana, Musa sapientum, translates to “fruit of the wise men,” and these fruits are believed to be one of the first fruits that humans cultivated.
Apart from their role as food, in some parts of East Africa, they’re also an important crop for making beer! In addition, banana leaves are used as plates and for cooking, banana fiber is used in the production of textiles and paper, while banana peel may be useful for extracting heavy metal contamination. One last cool fact – ripe bananas and banana plant leaves fluoresce when exposed to ultraviolet light, while green or unripe bananas do not. How cool is that? I think it’s “bananas”!
Nutrivore Score for Banana – 185
Banana has a Nutrivore Score of 185, making it a medium nutrient-dense food!
Per serving, banana is an excellent source (20-50% daily value) of polyphenols, vitamin B6 (pyridoxine), and vitamin B7 (biotin); and a good source (10-20% daily value) of copper, dietary fiber, magnesium, manganese, potassium, vitamin B5 (pantothenic acid), and vitamin C.
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Banana Nutrition Facts
One serving of banana is standardized to 1 cup or about 150 grams (5.3 ounces). To put that into perspective: one serving of banana is equivalent to one extra-large banana (9 inches or longer) or 1 1/2 small bananas (6 to 6 7/8 inches long), while one cup of mashed banana is equivalent to 1 1/2 servings of banana.
Banana Nutrition Facts Per Serving
| Banana, raw | Nutrivore Score: 185 | Nutrient Density: Medium |
|---|---|---|
| Serving Size: 1 cup or 1 extra-large (150 grams) | Protein: 1.6 grams | Net Carbohydrates: 30.4 grams |
| Calories: 134 | Total Fat: 0.5 grams | Dietary Fiber: 3.9 grams |
| VITAMINS | ||
|---|---|---|
| Vitamin A | 4.5 μg RAE | 1% DV |
| Vitamin B1 (Thiamin) | 46.5 μg | 4% DV |
| Vitamin B2 (Riboflavin) | 109.5 μg | 8% DV |
| Vitamin B3 (Niacin) | 1.0 mg | 6% DV |
| Vitamin B5 (Pantothenic Acid) | 0.5 mg | 10% DV |
| Vitamin B6 (Pyridoxine) | 550.5 μg | 32% DV |
| Vitamin B7 (Biotin) | 8.3 μg | 28% DV |
| Vitamin B9 (Folate) | 30.0 μg | 8% DV |
| Vitamin B12 (Cobalamin) | 0.0 μg | 0% DV |
| Vitamin C | 13.1 mg | 15% DV |
| Vitamin D (D2 + D3) | 0.0 μg | 0% DV |
| Vitamin E | 0.3 mg | 2% DV |
| Vitamin K | 0.8 μg | 1% DV |
| Choline | 14.7 mg | 3% DV |
| Myo-Inositol | ~ | ~ |
| CoQ10 | 0.1 mg | ~ |
| FUNCTIONAL FATS | ||
|---|---|---|
| MUFA | 0.0 g | 0% DV |
| ALA | 40.5 mg | 3% DV |
| EPA + DHA | 0.0 mg | 0% DV |
| CLA | ~ | ~ |
| Linoleic Acid | 0.1 g | 0% DV |
| MCT’s | 0.0 g | ~ |
| MINERALS | ||
|---|---|---|
| Calcium | 7.5 mg | 1% DV |
| Copper | 117.0 μg | 13% DV |
| Iodine | ~ | ~ |
| Iron | 0.4 mg | 2% DV |
| Magnesium | 40.5 mg | 10% DV |
| Manganese | 405.0 μg | 18% DV |
| Phosphorus | 33.0 mg | 3% DV |
| Potassium | 537.0 mg | 11% DV |
| Selenium | 1.5 μg | 3% DV |
| Sodium | 1.5 mg | 0% DV |
| Zinc | 0.2 mg | 2% DV |
| PHYTONUTRIENTS | ||
|---|---|---|
| Carotenoids | 109.5 μg | ~ |
| Polyphenols | 346.5 mg | ~ |
| Phytosterols | 20.9 mg | ~ |
| Glucosinolates | ~ | ~ |
| Thiosulfinates | ~ | ~ |
| Betalains | ~ | ~ |
| AMINO ACIDS & PEPTIDES | ||
|---|---|---|
| Taurine | ~ | ~ |
| Ergothioneine | ~ | ~ |
Banana Nutrition Varies With Processing
The Nutrivore Score of banana varies based on how it has been processed.
| NUTRIVORE SCORE | |
|---|---|
| Bananas, raw | 185 |
| Dehydrated banana or banana powder | 152 |
Did you find all the nutrition in banana a-peel-ing? Maybe your friends will too!
Health Benefits of Banana Nutrients
Let’s take a closer look at all of the best and excellent source of nutrients found in a 1-cup serving of banana and see how they benefit our health.
Bananas Provide 346.5 mg of Polyphenols
Bananas are an excellent source of polyphenols, providing 346.5 mg of polyphenols per 1-cup serving!
Polyphenols play a huge role in protecting against cancer, heart disease, diabetes, asthma, osteoporosis, neurodegenerative diseases, and other conditions associated with oxidative stress. In fact, a major reason foods like red wine and olive oil (as well as diets rich in both, such as the Mediterranean diet) show up as so beneficial may be due to their high polyphenol content! Along with chronic diseases, supplementing with polyphenols has been shown to protect against infections and reduce the signs of aging. Polyphenols exert their most potent effects by acting as antioxidants—preventing cellular damage by neutralizing hazardous oxygen radicals and improving cellular health as a result (which, in turn, benefits virtually every system in the body). As a result of their antioxidant properties, polyphenols also boost the immune system and protect against both chronic and acute diseases. In addition, polyphenols can help regulate enzyme function, stimulate cell receptors, modulate the functions of inflammatory cells (including T and B lymphocytes, macrophages, platelets, and natural killer cells), alter adhesion molecule expression, affect nerve cells and cardiac muscle cells, and exert antiviral effects. Learn more about polyphenols here.
Bananas Provide 32% DV Vitamin B6 (Pyridoxine)
Bananas are also an excellent source of vitamin B6 (pyridoxine), providing 32% of the daily value per 1-cup serving!
Vitamin B6 (pyridoxine) is a group of six water-soluble compounds with a similar chemical structure, all of which can be converted into their active form of pyridoxal 5’-phospate (PLP). Over 100 different enzymes require vitamin B6 in order to carry out their various functions in protein metabolism, fatty acid metabolism, neurotransmitter production, gluconeogenesis, hemoglobin synthesis, the release of glucose from glycogen, and energy metabolism (particularly the production of ATP in the Krebs cycle). Research suggests vitamin B6 may help protect against cardiovascular disease and certain cancers, could reduce the risk of depression among the elderly, and even reduce symptoms of morning sickness and PMS. Learn more about vitamin B6 here.
Bananas Provide 28% DV Vitamin B7 (Biotin)
Bananas are also a great source of vitamin B7 (biotin), providing 28% of the daily value per 1-cup serving!
Biotin is a water-soluble B vitamin, also known as vitamin B7. Like other B vitamins, it plays an important role in energy metabolism (serving as a coenzyme for five carboxylase enzymes), neurotransmitter production, cellular function, and the function of various organs. Getting enough biotin can help support healthy nail and hair growth. It’s also particularly important during pregnancy, with low intakes increasing the risk of premature delivery and birth defects. There’s even some evidence biotin can benefit diabetics and reduce functional disabilities in people with multiple sclerosis. Learn more about biotin here.
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How Much Banana Should We Eat Per Day?
Vilified for its higher sugar content, tropical fruit sometimes gets a bad rap even though these tasty fruits provide plenty of health benefits!
Eating two or three servings of fruit per day is optimal from a health perspective. A 2017 systemic review and meta-analysis looked at how all-cause mortality was impacted by varying intakes of 12 different food groups: whole grains and cereals, refined grains and cereals, vegetables, fruits, nuts, legumes, eggs, dairy products, fish, red meat, processed meat, and sugar-sweetened beverages. This analysis revealed non-linear relationships between how much of a particular food group we eat and how it impacts our health. While the results revealed no upper limit to the benefits of vegetable intake, the sweet spot for fruit intake was 300 grams daily. Intakes of fruit over 400 grams per day were not as beneficial as 300 grams, but the good news is that even intakes of 600 grams of fruits per day was superior to no fruit at all! This sweet spot for fruit intake translates to 2 to 3 servings of fruit daily.
And a 2018 review similarly concluded that two to three servings of fruit daily was optimal for reducing risk of cardiovascular disease, type 2 diabetes, obesity, chronic obstructive pulmonary disease, chronic constipation, and inflammatory bowel disease.
Fruit makes a convenient snack, a healthy dessert, a whimsical addition to salads, and a sophisticated flavoring agent in the form of salsas, jams, and chutneys. A serving is standardized to 1 cup chopped for raw vegetables and fruits (typically translates to 1/2 cup to 2/3 cup once cooked). Learn more in Importance of Vegetables and Fruit
Bananas can help aid in the treatment of gastrointestinal diseases, reduce fasting blood sugar levels, improve insulin sensitivity, lower blood cholesterol, and protect against colon cancer.
Research has shown that bananas can help aid in the treatment of gastrointestinal diseases, reduce fasting blood sugar levels, improve insulin sensitivity, lower blood cholesterol, and one case-control study even found that eating bananas had a dramatic effect protecting against colon cancer (72% lower risk when eating at least 3 bananas per week)!
It’s always best to mix up the fruit and veggies you eat day to day (aiming for a wide variety of different vegetables and fruits throughout the week), and banana definitely has a place at the table.
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cITATIONS
Expand to see all scientific references for this article.
Kubo H, Fujii K, Kawabe T, Matsumoto S, Kishida H, Hosoe K. Food content of ubiquinol-10 and ubiquinone-10 in the Japanese diet. Journal of Food Composition and Analysis. 2008. Vol 21(3):199-210. https://doi.org/10.1016/j.jfca.2007.10.003.
Nystrom L, Schar A, Lampi AM. Steryl glycosides and acylated steryl glycosides in plant foods reflect unique sterol patterns. European Journal of Lipid Science and Technology. 2012. Vol 114(6):656-669. doi: https://doi.org/10.1002/ejlt.201200033.
Phenol-Explorer: Banana, raw
USDA Food Central Database: Bananas, raw
Watanabe T, Kioka M, Fukushima A, Morimoto M, Sawamura H. Biotin content table of select foods and biotin intake in Japanese. Int J Anal Bio-Sci. 2014. Vol 2(4):109-125.
