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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 Sugars.

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

Infographic

Banana vs Kiwifruit infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Banana
4
:
Contains more Potassium +14.7%
Contains more Magnesium +58.8%
Contains less Sodium -66.7%
Contains more Iron +19.2%
Contains more Calcium +580%
Contains more Copper +66.7%
Contains more Phosphorus +54.5%
Equal in Zinc - 0.14
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 2% 32% 20% 27% 5% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Contains more Potassium +14.7%
Contains more Magnesium +58.8%
Contains less Sodium -66.7%
Contains more Iron +19.2%
Contains more Calcium +580%
Contains more Copper +66.7%
Contains more Phosphorus +54.5%
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" chart 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 C +965.5%
Contains more Vitamin A +35.9%
Contains more Vitamin E +1360%
Contains more Vitamin K +7960%
Contains more Folate +25%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 29% 4% 2% 0% 8% 17% 13% 21% 85% 0% 2% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
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 C +965.5%
Contains more Vitamin A +35.9%
Contains more Vitamin E +1360%
Contains more Vitamin K +7960%
Contains more Folate +25%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Banana
42
Kiwifruit
Mineral Summary Score
13
Banana
15
Kiwifruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
7%
Banana
7%
Kiwifruit
Carbohydrates
23%
Banana
15%
Kiwifruit
Fats
2%
Banana
2%
Kiwifruit

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Banana Kiwifruit
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Banana Kiwifruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Kiwifruit
Kiwifruit contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Banana Kiwifruit Opinion
Calories 89 61 Banana
Protein 1.09 1.14 Kiwifruit
Fats 0.33 0.52 Kiwifruit
Vitamin C 8.7 92.7 Kiwifruit
Carbs 22.84 14.66 Banana
Cholesterol 0 0
Vitamin D 0 0
Iron 0.26 0.31 Kiwifruit
Calcium 5 34 Kiwifruit
Potassium 358 312 Banana
Magnesium 27 17 Banana
Sugars 12.23 8.99 Kiwifruit
Fiber 2.6 3 Kiwifruit
Copper 0.078 0.13 Kiwifruit
Zinc 0.15 0.14 Banana
Starch 5.38 0 Banana
Phosphorus 22 34 Kiwifruit
Sodium 1 3 Banana
Vitamin A 64 87 Kiwifruit
Vitamin E 0.1 1.46 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.031 0.027 Banana
Vitamin B2 0.073 0.025 Banana
Vitamin B3 0.665 0.341 Banana
Vitamin B5 0.334 0.183 Banana
Vitamin B6 0.367 0.063 Banana
Vitamin B12 0 0
Vitamin K 0.5 40.3 Kiwifruit
Folate 20 25 Kiwifruit
Trans Fat 0 0
Saturated Fat 0.112 0.029 Kiwifruit
Monounsaturated Fat 0.032 0.047 Kiwifruit
Polyunsaturated fat 0.073 0.287 Kiwifruit
Tryptophan 0.009 0.015 Kiwifruit
Threonine 0.028 0.047 Kiwifruit
Isoleucine 0.028 0.051 Kiwifruit
Leucine 0.068 0.066 Banana
Lysine 0.05 0.061 Kiwifruit
Methionine 0.008 0.024 Kiwifruit
Phenylalanine 0.049 0.044 Banana
Valine 0.047 0.057 Kiwifruit
Histidine 0.077 0.027 Banana
Fructose 4.85 4.35 Banana

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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.