Banana vs Cranberry: Calories & Nutrition Showdown


Banana vs Cranberries
Nutrition Facts
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Banana vs Cranberries 100g Compare
per 100g | Banana | Cranberry |
---|---|---|
Calories | 89 | 46 |
Carbohydrates | 22.84 g | 12.2 g |
Fat | 0.33 g | 0.13 g |
Dietary fiber | 2.6 g | 4.6 g |
Protein | 1.09 g | 0.4 g |
Calcium | 5 mg | 8 mg |
Iron | 0.26 mg | 0.25 mg |
Magnessium | 27 mg | 6 mg |
Potassium | 358 mg | 85 mg |
Sodium | 1 mg | 2 mg |
Vitaminium A | 64 µg | 60 µg |
Vitaminium B1 (Thiamine) | 0.031 mg | 0.012 mg |
Vitaminium B2 (riboflavin) | 0.073 mg | 0.02 mg |
Vitaminium B3 (Niacin) | 0.665 mg | 0.101 mg |
Vitaminium B5 | 0.334 mg | 0.295 mg |
Vitaminium B6 | 0.367 mg | 0.057 mg |
Vitaminium B9 (Folic acid) | 0.02 mg | 1 mg |
Vitaminium C | 8.7 mg | 13.3 mg |
Vitaminium E | 0.1 mg | 1.2 mg |
Vitaminium K | 0.001 µg | 5.1 µg |
Beta karoten | 26 mg | 36 mg |
Delving into the World of Bananas and Cranberries
When it comes to choosing between bananas and cranberries, you're not just picking between two flavors. You're choosing between two fascinating worlds of nutrition, history, and culinary versatility. Bananas, with their soft, sweet flesh, have been a staple in our diets for thousands of years. Originating from Southeast Asia, they are now enjoyed globally, making them one of the most popular fruits in the world. Cranberries, on the other hand, boast a bold tartness and are often associated with festive seasons, especially in North America. They grow on evergreen dwarf shrubs in bogs, and their harvest, famously seen in images of flooded fields, is as unique as their taste.
Nutritional Face-Off: A Closer Look
Comparing bananas and cranberries is like comparing apples and oranges, yet it's fascinating to see how these fruits stack up nutritionally. For those counting calories, cranberries offer a lower-calorie option with only 46 calories per 100 grams, compared to 89 calories for the same amount of banana. This makes cranberries an attractive option for weight-conscious individuals or those looking to snack without a significant calorie intake.
However, when it comes to carbohydrates, bananas take the lead with 22.84g, providing a quick energy boost. This is more than double the 12.2g found in cranberries, making bananas an ideal pre-workout snack or a midday pick-me-up. Despite this, cranberries shine in the fiber department, boasting 4.6g compared to bananas' 2.6g. This high fiber content supports digestive health and can aid in maintaining a healthy heart.
Both fruits have negligible amounts of fat, with bananas having a slight edge in protein content. When it comes to the glycemic index (GI), which measures how quickly foods raise blood sugar levels, bananas have a GI of 60, while cranberries are lower at 45, making cranberries a better option for those managing blood sugar levels.
Minerals and Vitamins: A Diverse Spectrum
Both bananas and cranberries are free of gluten and cholesterol, making them heart-healthy choices. Bananas are an excellent source of potassium, with 358mg per 100g, which is essential for heart health and muscle function. In contrast, cranberries offer a modest 85mg of potassium. However, cranberries outshine bananas in vitamin C content, offering 13.3mg compared to bananas' 8.7mg, which is vital for immune system function, skin health, and collagen production.
Furthermore, cranberries offer higher levels of vitamin E and vitamin K, essential for skin health and blood clotting, respectively. Bananas, however, provide more of the B-vitamins, including vitamin B6, which is crucial for brain health and metabolism.
Conclusion: Balancing Taste and Nutrition
In the end, choosing between bananas and cranberries depends on personal taste preferences and nutritional needs. Whether you're looking for a sweet, energy-boosting snack or a tart, fiber-rich addition to your diet, both fruits offer unique benefits. Integrating both into your diet can provide a balanced spectrum of nutrients, flavors, and health benefits. So, why not enjoy a banana as a quick snack and add cranberries to your next salad or baking project? The nutritional world is your oyster, with bananas and cranberries as pearls offering a wealth of health benefits.
Banana 100g
89kcalCalories source
- 93% CARBS.
- 4% PROTEIN
- 3% FAT
Cranberry 100g
46kcalCalories source
- 95% CARBS
- 3% PROTEIN
- 2% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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