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Banana vs. Kiwi — In-Depth Nutrition Comparison

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How are Banana and Kiwi different?

  • Banana is richer in Vitamin B6, and Manganese, while Kiwi is higher in Vitamin C, Vitamin K, Vitamin E, and Copper.
  • Kiwi covers your daily need of Vitamin C 93% more than Banana.
  • Banana contains 6 times more Vitamin B6 than Kiwi. Banana contains 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
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
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
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% 3.8% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
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% 5.2% 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 +35.9%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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
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
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
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Banana Kiwi
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 Kiwi Opinion
Calories 89kcal 61kcal Banana
Protein 1.09g 1.14g Kiwi
Fats 0.33g 0.52g Kiwi
Vitamin C 8.7mg 92.7mg Kiwi
Net carbs 20.24g 11.66g Banana
Carbs 22.84g 14.66g Banana
Magnesium 27mg 17mg Banana
Calcium 5mg 34mg Kiwi
Potassium 358mg 312mg Banana
Iron 0.26mg 0.31mg Kiwi
Sugar 12.23g 8.99g Kiwi
Fiber 2.6g 3g Kiwi
Copper 0.078mg 0.13mg Kiwi
Zinc 0.15mg 0.14mg Banana
Starch 5.38g 0g Banana
Phosphorus 22mg 34mg Kiwi
Sodium 1mg 3mg Banana
Vitamin A 64IU 87IU Kiwi
Vitamin A 3µg 4µg Kiwi
Vitamin E 0.1mg 1.46mg Kiwi
Manganese 0.27mg 0.098mg Banana
Selenium 1µg 0.2µg Banana
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
Vitamin K 0.5µg 40.3µg Kiwi
Folate 20µg 25µg Kiwi
Choline 9.8mg 7.8mg Banana
Saturated Fat 0.112g 0.029g Kiwi
Monounsaturated Fat 0.032g 0.047g Kiwi
Polyunsaturated fat 0.073g 0.287g Kiwi
Tryptophan 0.009mg 0.015mg Kiwi
Threonine 0.028mg 0.047mg Kiwi
Isoleucine 0.028mg 0.051mg Kiwi
Leucine 0.068mg 0.066mg Banana
Lysine 0.05mg 0.061mg Kiwi
Methionine 0.008mg 0.024mg Kiwi
Phenylalanine 0.049mg 0.044mg Banana
Valine 0.047mg 0.057mg Kiwi
Histidine 0.077mg 0.027mg Banana
Fructose 4.85g 4.35g Banana

Which food is preferable for your diet?

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

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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%
Banana
39%
Kiwi
Minerals Daily Need Coverage Score
14%
Banana
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Kiwi
Kiwi is lower in Sugar (difference - 3.24g)
Which food is lower in Saturated Fat?
Kiwi
Kiwi 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. 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.