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Banana vs. Kiwifruit — In-Depth Nutrition Comparison

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How are Banana and Kiwifruit different?

  • Banana is richer in Vitamin B6, and Manganese, while Kiwifruit is higher in Vitamin C, Vitamin K, Vitamin E , and Copper.
  • Kiwifruit covers your daily need of Vitamin C 93% more than Banana.
  • Banana contains 6 times more Vitamin B6 than Kiwifruit. Banana contains 0.367mg of Vitamin B6, while Kiwifruit contains 0.063mg.
  • Kiwifruit is lower in Sugar.

Bananas, raw and Kiwifruit, green, raw types were used in this article.

Infographic

Banana vs Kiwifruit 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.
Contains more Magnesium +58.8%
Contains more Potassium +14.7%
Contains less Sodium -66.7%
Contains more Manganese +175.5%
Contains more Selenium +400%
Contains more Calcium +580%
Contains more Iron +19.2%
Contains more Phosphorus +54.5%
Contains more Copper +66.7%
Equal in Zinc - 0.14
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Magnesium +58.8%
Contains more Potassium +14.7%
Contains less Sodium -66.7%
Contains more Manganese +175.5%
Contains more Selenium +400%
Contains more Calcium +580%
Contains more Iron +19.2%
Contains more Phosphorus +54.5%
Contains more Copper +66.7%
Equal in Zinc - 0.14

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
5
:
Contains more Vitamin B1 +14.8%
Contains more Vitamin B2 +192%
Contains more Vitamin B3 +95%
Contains more Vitamin B5 +82.5%
Contains more Vitamin B6 +482.5%
Contains more Vitamin A +35.9%
Contains more Vitamin E +1360%
Contains more Vitamin C +965.5%
Contains more Folate +25%
Contains more Vitamin K +7960%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin B1 +14.8%
Contains more Vitamin B2 +192%
Contains more Vitamin B3 +95%
Contains more Vitamin B5 +82.5%
Contains more Vitamin B6 +482.5%
Contains more Vitamin A +35.9%
Contains more Vitamin E +1360%
Contains more Vitamin C +965.5%
Contains more Folate +25%
Contains more Vitamin K +7960%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +55.8%
Contains more Other +36.1%
Contains more Fats +57.6%
Contains more Water +10.9%
Equal in Protein - 1.14
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Carbs +55.8%
Contains more Other +36.1%
Contains more Fats +57.6%
Contains more Water +10.9%
Equal in Protein - 1.14

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -74.1%
Contains more Monounsaturated Fat +46.9%
Contains more Polyunsaturated fat +293.2%
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains less Saturated Fat -74.1%
Contains more Monounsaturated Fat +46.9%
Contains more Polyunsaturated fat +293.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +1493.3%
Contains more Glucose +21.2%
Contains more Fructose +11.5%
Contains more Maltose +1800%
Contains more Galactose +∞%
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
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 Starch +∞%
Contains more Sucrose +1493.3%
Contains more Glucose +21.2%
Contains more Fructose +11.5%
Contains more Maltose +1800%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Banana Kiwifruit
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Banana Kiwifruit Opinion
Net carbs 20.24g 11.66g Banana
Protein 1.09g 1.14g Kiwifruit
Fats 0.33g 0.52g Kiwifruit
Carbs 22.84g 14.66g Banana
Calories 89kcal 61kcal Banana
Starch 5.38g 0g Banana
Fructose 4.85g 4.35g Banana
Sugar 12.23g 8.99g Kiwifruit
Fiber 2.6g 3g Kiwifruit
Calcium 5mg 34mg Kiwifruit
Iron 0.26mg 0.31mg Kiwifruit
Magnesium 27mg 17mg Banana
Phosphorus 22mg 34mg Kiwifruit
Potassium 358mg 312mg Banana
Sodium 1mg 3mg Banana
Zinc 0.15mg 0.14mg Banana
Copper 0.078mg 0.13mg Kiwifruit
Manganese 0.27mg 0.098mg Banana
Selenium 1µg 0.2µg Banana
Vitamin A 64IU 87IU Kiwifruit
Vitamin A RAE 3µg 4µg Kiwifruit
Vitamin E 0.1mg 1.46mg Kiwifruit
Vitamin C 8.7mg 92.7mg Kiwifruit
Vitamin B1 0.031mg 0.027mg Banana
Vitamin B2 0.073mg 0.025mg Banana
Vitamin B3 0.665mg 0.341mg Banana
Vitamin B5 0.334mg 0.183mg Banana
Vitamin B6 0.367mg 0.063mg Banana
Folate 20µg 25µg Kiwifruit
Vitamin K 0.5µg 40.3µg Kiwifruit
Tryptophan 0.009mg 0.015mg Kiwifruit
Threonine 0.028mg 0.047mg Kiwifruit
Isoleucine 0.028mg 0.051mg Kiwifruit
Leucine 0.068mg 0.066mg Banana
Lysine 0.05mg 0.061mg Kiwifruit
Methionine 0.008mg 0.024mg Kiwifruit
Phenylalanine 0.049mg 0.044mg Banana
Valine 0.047mg 0.057mg Kiwifruit
Histidine 0.077mg 0.027mg Banana
Saturated Fat 0.112g 0.029g Kiwifruit
Monounsaturated Fat 0.032g 0.047g Kiwifruit
Polyunsaturated fat 0.073g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
16%
Banana
42%
Kiwifruit
Minerals Daily Need Coverage Score
14%
Banana
14%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 3.24g)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.083g)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 10)
Which food is cheaper?
Banana
Banana is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Kiwifruit - 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.