Banana vs. Kiwi — In-Depth Nutrition Comparison
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How are bananas and kiwi different?
- Bananas are richer in vitamin B6 and manganese, while kiwi is higher in vitamin C, vitamin K, vitamin E, and copper.
- Kiwi covers your daily need for vitamin C, 93% more than bananas.
- Bananas contain 6 times more vitamin B6 than kiwi. Bananas contain 0.367mg of vitamin B6, while kiwi contains 0.063mg.
- Kiwi is lower in sugar.
Bananas, raw and Kiwifruit, green, raw types were used in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +58.8% |
| Contains more PotassiumPotassium | +14.7% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +175.5% |
| Contains more SeleniumSelenium | +400% |
| Contains more CalciumCalcium | +580% |
| Contains more IronIron | +19.2% |
| Contains more CopperCopper | +66.7% |
| Contains more PhosphorusPhosphorus | +54.5% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +14.8% |
| Contains more Vitamin B2Vitamin B2 | +192% |
| Contains more Vitamin B3Vitamin B3 | +95% |
| Contains more Vitamin B5Vitamin B5 | +82.5% |
| Contains more Vitamin B6Vitamin B6 | +482.5% |
| Contains more CholineCholine | +25.6% |
| Contains more Vitamin CVitamin C | +965.5% |
| Contains more Vitamin AVitamin A | +33.3% |
| Contains more Vitamin EVitamin E | +1360% |
| Contains more Vitamin KVitamin K | +7960% |
| Contains more FolateFolate | +25% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +55.8% |
| Contains more OtherOther | +36.1% |
| Contains more FatsFats | +57.6% |
| Contains more WaterWater | +10.9% |
~equal in
Protein
~1.14g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -74.1% |
| Contains more Mono. FatMonounsaturated fat | +46.9% |
| Contains more Poly. FatPolyunsaturated fat | +293.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +1493.3% |
| Contains more GlucoseGlucose | +21.2% |
| Contains more FructoseFructose | +11.5% |
| Contains more MaltoseMaltose | +1800% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 8.7mg | 92.7mg | 93% |
| Vitamin K | 0.5µg | 40.3µg | 33% |
| Vitamin B6 | 0.367mg | 0.063mg | 23% |
| Vitamin E | 0.1mg | 1.46mg | 9% |
| Manganese | 0.27mg | 0.098mg | 7% |
| Copper | 0.078mg | 0.13mg | 6% |
| Vitamin B2 | 0.073mg | 0.025mg | 4% |
| Carbs | 22.84g | 14.66g | 3% |
| Calcium | 5mg | 34mg | 3% |
| Vitamin B5 | 0.334mg | 0.183mg | 3% |
| Magnesium | 27mg | 17mg | 2% |
| Fiber | 2.6g | 3g | 2% |
| Vitamin B3 | 0.665mg | 0.341mg | 2% |
| Starch | 5.38g | 0g | 2% |
| Phosphorus | 22mg | 34mg | 2% |
| Folate | 20µg | 25µg | 1% |
| Polyunsaturated fat | 0.073g | 0.287g | 1% |
| Selenium | 1µg | 0.2µg | 1% |
| Calories | 89kcal | 61kcal | 1% |
| Fructose | 4.85g | 4.35g | 1% |
| Potassium | 358mg | 312mg | 1% |
| Iron | 0.26mg | 0.31mg | 1% |
| Protein | 1.09g | 1.14g | 0% |
| Fats | 0.33g | 0.52g | 0% |
| Net carbs | 20.24g | 11.66g | N/A |
| Sugar | 12.23g | 8.99g | N/A |
| Zinc | 0.15mg | 0.14mg | 0% |
| Sodium | 1mg | 3mg | 0% |
| Vitamin A | 3µg | 4µg | 0% |
| Vitamin B1 | 0.031mg | 0.027mg | 0% |
| Saturated fat | 0.112g | 0.029g | 0% |
| Choline | 9.8mg | 7.8mg | 0% |
| Monounsaturated fat | 0.032g | 0.047g | 0% |
| Tryptophan | 0.009mg | 0.015mg | 0% |
| Threonine | 0.028mg | 0.047mg | 0% |
| Isoleucine | 0.028mg | 0.051mg | 0% |
| Leucine | 0.068mg | 0.066mg | 0% |
| Lysine | 0.05mg | 0.061mg | 0% |
| Methionine | 0.008mg | 0.024mg | 0% |
| Phenylalanine | 0.049mg | 0.044mg | 0% |
| Valine | 0.047mg | 0.057mg | 0% |
| Histidine | 0.077mg | 0.027mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
39%
Minerals Daily Need Coverage Score
14%
14%
Comparison summary
Which food is lower in Sugar?
Kiwi is lower in Sugar (difference - 3.24g)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 0.083g)
Which food contains less Sodium?
Banana contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Banana is lower in glycemic index (difference - 10)
Which food is cheaper?
Banana is cheaper (difference - $0.3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.