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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.

Infographic

Banana vs Kiwi infographic
Infographic link

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.
Banana
Banana
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Kiwi
Kiwi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
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%
~equal in Zinc ~0.14mg

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.
Banana
Banana
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Kiwi
Kiwi
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Banana Kiwi 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
2
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Kiwi
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
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
Banana
Banana
0
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Kiwi
Kiwi
3
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
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
Banana
Banana
4
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Kiwi
Kiwi
2
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
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

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients
  2. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.