Are avocados high in potassium than bananas?

As a self-proclaimed foodie, I’ve always been curious about the nutritional value of different foods. And as someone who loves both avocados and bananas, I’ve often found myself wondering which one is better for me. Specifically, are avocados really higher in potassium than bananas? In this article, we’re going to dive deep into this question and get to the root of whether or not you should be swapping out your daily banana fix for some avocado toast.

What even is potassium and why do we care?

Before we can get into the great avocado vs banana debate, let’s make sure we’re all on the same page about what exactly potassium is and why it matters. Potassium is an essential mineral that our bodies need to function properly. It helps regulate fluid balance, aids in muscle contractions (helloooo heart health), and supports proper nerve function. Simply put: it’s kind of a big deal.

And while most people don’t need to worry too much about their daily intake of potassium (the average adult only needs 2-3 grams per day), certain groups may be at risk for deficiency if they aren’t careful – namely athletes or individuals with gastrointestinal disorders like Crohn’s disease.

The case for bananas

So where do bananas come into play when it comes to potassium content? Well my friends, let me tell you…bananas are pretty darn impressive when it comes to packing a punch in terms of minerals. According to the USDA FoodData Central database (yep folks there’s literally a whole website dedicated specifically to food data analysis – welcome nerds!), one medium-sized banana contains roughly 422 milligrams of good ol’ K+. For those keeping track at home: that’s over 10% of your recommended daily value right there!

But wait, there’s more! Not only does a single banana give you a solid dose of potassium, it’s also high in other important vitamins and minerals like vitamin C, dietary fiber, and vitamin B6. Plus, they’re super portable and easy to snack on – no wonder monkeys love ’em.

The case for avocados

Okay okay I know what you’re thinking: “But surely avocados must be even higher in potassium if we’re pitting them against bananas right? Otherwise why bother writing an entire article about it?” Well my friend you are both correct and incorrect all at once (ahh the beauty of language).

Avocados actually do have a pretty impressive amount of potassium hidden inside their green goodness. In fact, according to those nerds over at the USDA database again (love y’all), one medium-sized avocado contains roughly 689 milligrams of the good stuff. That means that per serving size alone (which let’s be honest is never just one single serving when it comes to avocados amirite?) you’d get over 17% of your recommended daily value of K+!

If that isn’t reason enough to go ham on some guac during your next Chipotle run then I don’t know what is folks.

But wait! There’s more! Just like bananas, avocados are also high in other essential nutrients like healthy monounsaturated fats, dietary fiber (hello smooth digestion), folate (great for pregnant individuals or really any human beings who want functioning cells), vitamin C…I could go on but honestly at this point I’m getting too hungry so let’s move on shall we?

So who wins: Avocado vs Banana – Round 1

So now that we’ve presented our cases for both bananas and avocados as superior sources of potassium (as well as other nutrients) there can only be one winner here folks. Who reigns supreme in terms of the almighty mineral known as potassium?

…drumroll please…

Honestly? It’s a tie. Sorry to tease you all like that only to come up with no real conclusion but hear me out: both bananas and avocados are great sources of not only potassium specifically, but also other essential vitamins and minerals. While avocados may technically have the edge in terms of how much K+ they offer per serving size alone, it really comes down to personal preference (and what you happen to have on hand at any given moment tbh).

Plus let’s be real here – if your biggest dilemma in life is choosing between two incredibly delicious and nutritious foods then you’ve probably got it pretty good.

Other high-potassium foods for the win

Okay okay so maybe we’re all still a bit unsatisfied with our avocado vs banana showdown results (I totally get it guys I’m still struggling too). But fear not my peeps! There are plenty of other options when it comes to high-potassium foods.

For example:

  • Spinach (YES Popeye knew what was up): 1 cup cooked offers roughly 840 milligrams of K+. Plus iron!
  • Sweet potatoes (my fave wayyyy better than regular ol’ potatoes don’t @ me) : One medium baked offers around 950 milligrams K+. Plus fiber!
  • Yogurt or kefir (yep dairy products can actually be super beneficial for digestive health fam): half a cup has about 330milligrams
    look at thissss!!! isn’t this crazy..?!

So there ya go folks – more options than ever before when it comes to getting your daily dose of potassium delivered straight into your bloodstream. Whether you’re team avocado, team banana…or quite frankly couldn’t give two hoots about either one just like Homer Simpson here…

Homer Simpson

…you can rest easy knowing that there is no shortage of healthy and delicious foods out there to choose from. Happy eating everyone!

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