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Counting Calories to Lose Weight, Banana vs Potato Nutrition Comparison
Answers to Diet Bites Health Quiz: Counting Calories for Weight Loss
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CORRECT!
Each have about 100 calories, depending on whether you made your purchase at Paul Bunyon's Village Garden or Tom Thumb's Mini Vegetable Market.
When making food choices, it's best to stick within the small to medium size range.
In addition, both the banana and potato are very low in fat, filling, packed with potassium – and healthy choices!
Nutrition Facts for Potatoes & Bananas
How healthy are potatoes and bananas? How much potassium content do they contain? The nutrition facts speak on their own:
| BANANA CALORIES, POTASSIUM CONTENT & NUTRITION FACTS | Units | 1 extra small (less than 6" long)
------- 81g | 1 small (6" to 6-7/8" long) ------- 101g | 1 medium (7" to 7-7/8" long) ------- 118g | 1 large (8" to 8-7/8" long) ------- 136g | 1 extra large (9" or longer) ------- 152g |
|---|---|---|---|---|---|---|
| Proximates | ||||||
| Calories, Energy |
kcal
|
72
|
90
|
105
|
121
|
135
|
| Protein |
g
|
0.88
|
1.10
|
1.29
|
1.48
|
1.66
|
| Total lipid (fat) |
g
|
0.27
|
0.33
|
0.39
|
0.45
|
0.50
|
| Ash |
g
|
0.66
|
0.83
|
0.97
|
1.12
|
1.25
|
| Carbohydrate, by difference |
g
|
18.50
|
23.07
|
26.95
|
31.06
|
34.72
|
| Fiber, total dietary |
g
|
2.1
|
2.6
|
3.1
|
3.5
|
4.0
|
| Sugars, total |
g
|
9.91
|
12.35
|
14.43
|
16.63
|
18.59
|
| Sucrose |
g
|
1.94
|
2.41
|
2.82
|
3.25
|
3.63
|
| Glucose (dextrose) |
g
|
4.03
|
5.03
|
5.88
|
6.77
|
7.57
|
| Fructose |
g
|
3.93
|
4.90
|
5.72
|
6.60
|
7.37
|
| Lactose |
g
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
| Maltose |
g
|
0.01
|
0.01
|
0.01
|
0.01
|
0.02
|
| Galactose |
g
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
| Starch |
g
|
4.36
|
5.43
|
6.35
|
7.32
|
8.18
|
| Minerals | ||||||
| Calcium, Ca |
mg
|
4
|
5
|
6
|
7
|
8
|
| Iron, Fe |
mg
|
0.21
|
0.26
|
0.31
|
0.35
|
0.40
|
| Magnesium, Mg |
mg
|
22
|
27
|
32
|
37
|
41
|
| Phosphorus, P |
mg
|
18
|
22
|
26
|
30
|
33
|
| Potassium, K |
mg
|
290
|
362
|
422
|
487
|
544
|
| Sodium, Na |
mg
|
1
|
1
|
1
|
1
|
2
|
| Zinc, Zn |
mg
|
0.12
|
0.15
|
0.18
|
0.20
|
0.23
|
| Copper, Cu |
mg
|
0.063
|
0.079
|
0.092
|
0.106
|
0.119
|
| Manganese, Mn |
mg
|
0.219
|
0.273
|
0.319
|
0.367
|
0.410
|
| Fluoride, F |
µg
|
1.8
|
2.2
|
2.6
|
3.0
|
3.3
|
| Selenium, Se |
µg
|
0.8
|
1.0
|
1.2
|
1.4
|
1.5
|
| Vitamins | ||||||
| Vitamin C, total ascorbic acid |
mg
|
7.0
|
8.8
|
10.3
|
11.8
|
13.2
|
| Thiamin |
mg
|
0.025
|
0.031
|
0.037
|
0.042
|
0.047
|
| Riboflavin |
mg
|
0.059
|
0.074
|
0.086
|
0.099
|
0.111
|
| Niacin |
mg
|
0.539
|
0.672
|
0.785
|
0.904
|
1.011
|
| Pantothenic acid |
mg
|
0.271
|
0.337
|
0.394
|
0.454
|
0.508
|
| Vitamin B-6 |
mg
|
0.297
|
0.371
|
0.433
|
0.499
|
0.558
|
| Lutein + zeaxanthin |
µg
|
18
|
22
|
26
|
30
|
33
|
| Lipids | ||||||
| Fatty acids, total saturated |
g
|
0.091
|
0.113
|
0.132
|
0.152
|
0.170
|
| Fatty acids, total monounsaturated |
g
|
0.026
|
0.032
|
0.038
|
0.044
|
0.049
|
| Fatty acids, total polyunsaturated |
g
|
0.059
|
0.074
|
0.086
|
0.099
|
0.111
|
| Cholesterol |
mg
|
0
|
0
|
0
|
0
|
0
|
| Phytosterols |
mg
|
13
|
16
|
19
|
22
|
24
|
| POTATO CALORIES, POTASSIUM CONTENT & NUTRITION FACTS | Units | 1 potato large (3" to 4-1/4" dia)
------- 369g | 1 Potato medium (2-1/4" to 3-1/4" dia)
------- 213g | 1 Potato small (1-3/4" to 2-1/4" dia)
------- 170g | 1/2 cup, diced ------- 75g |
|---|---|---|---|---|---|
| Proximates | |||||
| Energy |
kcal
|
292
|
168
|
134
|
59
|
| Protein |
g
|
7.90
|
4.56
|
3.64
|
1.60
|
| Total lipid (fat) |
g
|
0.30
|
0.17
|
0.14
|
0.06
|
| Ash |
g
|
4.17
|
2.41
|
1.92
|
0.85
|
| Carbohydrate, by difference |
g
|
66.68
|
38.49
|
30.72
|
13.55
|
| Fiber, total dietary |
g
|
4.8
|
2.8
|
2.2
|
1.0
|
| Sugars, total |
g
|
2.29
|
1.32
|
1.05
|
0.47
|
| Sucrose |
g
|
0.48
|
0.28
|
0.22
|
0.10
|
| Glucose (dextrose) |
g
|
0.92
|
0.53
|
0.42
|
0.19
|
| Fructose |
g
|
0.85
|
0.49
|
0.39
|
0.17
|
| Lactose |
g
|
0.00
|
0.00
|
0.00
|
0.00
|
| Maltose |
g
|
0.00
|
0.00
|
0.00
|
0.00
|
| Galactose |
g
|
0.00
|
0.00
|
0.00
|
0.00
|
| Starch |
g
|
58.52
|
33.78
|
26.96
|
11.89
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| Minerals | |||||
| Calcium, Ca |
mg
|
48
|
28
|
22
|
10
|
| Iron, Fe |
mg
|
3.17
|
1.83
|
1.46
|
0.65
|
| Magnesium, Mg |
mg
|
85
|
49
|
39
|
17
|
| Phosphorus, P |
mg
|
203
|
117
|
94
|
41
|
| Potassium, K |
mg
|
1539
|
888
|
709
|
313
|
| Sodium, Na |
mg
|
18
|
11
|
8
|
4
|
| Zinc, Zn |
mg
|
1.07
|
0.62
|
0.49
|
0.22
|
| Copper, Cu |
mg
|
0.380
|
0.219
|
0.175
|
0.077
|
| Manganese, Mn |
mg
|
0.579
|
0.334
|
0.267
|
0.118
|
| Selenium, Se |
µg
|
1.5
|
0.9
|
0.7
|
0.3
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
21.0
|
12.1
|
9.7
|
4.3
|
| Thiamin |
mg
|
0.303
|
0.175
|
0.139
|
0.062
|
| Riboflavin |
mg
|
0.122
|
0.070
|
0.056
|
0.025
|
| Niacin |
mg
|
3.819
|
2.205
|
1.759
|
0.776
|
| Pantothenic acid |
mg
|
1.111
|
0.641
|
0.512
|
0.226
|
| Vitamin B-6 |
mg
|
1.273
|
0.735
|
0.587
|
0.259
|
| Vitamin A, IU |
IU
|
4
|
2
|
2
|
1
|
| Lutein + zeaxanthin |
µg
|
18
|
11
|
8
|
4
|
| Vitamin K (phylloquinone) |
µg
|
6.6
|
3.8
|
3.1
|
1.4
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.096
|
0.055
|
0.044
|
0.019
|
| Fatty acids, total monounsaturated |
g
|
0.007
|
0.004
|
0.003
|
0.002
|
| Fatty acids, total polyunsaturated |
g
|
0.159
|
0.092
|
0.073
|
0.032
|
| Cholesterol |
mg
|
0
|
0
|
0
|
0
|
| Phytosterols |
mg
|
18
|
11
|
8
|
4
|
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