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Kiwi vs. Banana — In-Depth Nutrition Comparison

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How are kiwi and bananas different?

  • Kiwi is richer in vitamin C, vitamin K, vitamin E, and copper, while bananas are higher in vitamin B6 and manganese.
  • Kiwi covers your daily need for vitamin C, 93% more than bananas.
  • Kiwi contains 81 times more vitamin K than bananas. Kiwi contains 40.3µg of vitamin K, while bananas contain 0.5µg.
  • Kiwi is lower in sugar.

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

Infographic

Kiwi vs Banana 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.
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%
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%
Contains more CalciumCalcium +580%
Contains more IronIron +19.2%
Contains more CopperCopper +66.7%
Contains more PhosphorusPhosphorus +54.5%
Contains more MagnesiumMagnesium +58.8%
Contains more PotassiumPotassium +14.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +175.5%
Contains more SeleniumSelenium +400%
~equal in Zinc ~0.15mg

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.
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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Banana DV% diff.
Vitamin C 92.7mg 8.7mg 93%
Vitamin K 40.3µg 0.5µg 33%
Vitamin B6 0.063mg 0.367mg 23%
Vitamin E 1.46mg 0.1mg 9%
Manganese 0.098mg 0.27mg 7%
Copper 0.13mg 0.078mg 6%
Vitamin B2 0.025mg 0.073mg 4%
Carbs 14.66g 22.84g 3%
Calcium 34mg 5mg 3%
Vitamin B5 0.183mg 0.334mg 3%
Magnesium 17mg 27mg 2%
Fiber 3g 2.6g 2%
Vitamin B3 0.341mg 0.665mg 2%
Starch 0g 5.38g 2%
Phosphorus 34mg 22mg 2%
Folate 25µg 20µg 1%
Polyunsaturated fat 0.287g 0.073g 1%
Selenium 0.2µg 1µg 1%
Calories 61kcal 89kcal 1%
Fructose 4.35g 4.85g 1%
Potassium 312mg 358mg 1%
Iron 0.31mg 0.26mg 1%
Protein 1.14g 1.09g 0%
Fats 0.52g 0.33g 0%
Net carbs 11.66g 20.24g N/A
Sugar 8.99g 12.23g N/A
Zinc 0.14mg 0.15mg 0%
Sodium 3mg 1mg 0%
Vitamin A 4µg 3µg 0%
Vitamin B1 0.027mg 0.031mg 0%
Saturated fat 0.029g 0.112g 0%
Choline 7.8mg 9.8mg 0%
Monounsaturated fat 0.047g 0.032g 0%
Tryptophan 0.015mg 0.009mg 0%
Threonine 0.047mg 0.028mg 0%
Isoleucine 0.051mg 0.028mg 0%
Leucine 0.066mg 0.068mg 0%
Lysine 0.061mg 0.05mg 0%
Methionine 0.024mg 0.008mg 0%
Phenylalanine 0.044mg 0.049mg 0%
Valine 0.057mg 0.047mg 0%
Histidine 0.027mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more FatsFats +57.6%
Contains more CarbsCarbs +55.8%
Contains more OtherOther +36.1%
~equal in Protein ~1.09g
~equal in Water ~74.91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
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
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
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
Contains more MaltoseMaltose +1800%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1493.3%
Contains more GlucoseGlucose +21.2%
Contains more FructoseFructose +11.5%
~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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.