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Kiwifruit vs Banana - In-Depth Nutrition Comparison

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How are Kiwifruit and Banana different?

  • Kiwifruit is richer in Vitamin C, Vitamin K, Vitamin E , and Copper, while Banana is higher in Vitamin B6, and Manganese.
  • Kiwifruit covers your daily need of Vitamin C 93% more than Banana.
  • Kiwifruit contains 81 times more Vitamin K than Banana. Kiwifruit contains 40.3µg of Vitamin K, while Banana contains 0.5µg.
  • Kiwifruit is lower in Sugar.

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

Infographic

Kiwifruit vs Banana 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
Contains more Iron +19.2%
Contains more Calcium +580%
Contains more Copper +66.7%
Contains more Phosphorus +54.5%
Contains more Potassium +14.7%
Contains more Magnesium +58.8%
Contains less Sodium -66.7%
Equal in Zinc - 0.15
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 2% 32% 20% 27% 5% 10% 1%
Contains more Iron +19.2%
Contains more Calcium +580%
Contains more Copper +66.7%
Contains more Phosphorus +54.5%
Contains more Potassium +14.7%
Contains more Magnesium +58.8%
Contains less Sodium -66.7%
Equal in Zinc - 0.15

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
:
5
Banana
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%
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%
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%
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%
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%
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%

Vitamin and Mineral Summary Scores

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

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 food.
Protein
7%
Kiwifruit
7%
Banana
Carbohydrates
15%
Kiwifruit
23%
Banana
Fats
2%
Kiwifruit
2%
Banana

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Banana
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 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.

All nutrients comparison - raw data values

Nutrient Kiwifruit Banana Opinion
Calories 61 89 Banana
Protein 1.14 1.09 Kiwifruit
Fats 0.52 0.33 Kiwifruit
Vitamin C 92.7 8.7 Kiwifruit
Carbs 14.66 22.84 Banana
Cholesterol 0 0
Vitamin D 0 0
Iron 0.31 0.26 Kiwifruit
Calcium 34 5 Kiwifruit
Potassium 312 358 Banana
Magnesium 17 27 Banana
Sugar 8.99 12.23 Kiwifruit
Fiber 3 2.6 Kiwifruit
Copper 0.13 0.078 Kiwifruit
Zinc 0.14 0.15 Banana
Starch 0 5.38 Banana
Phosphorus 34 22 Kiwifruit
Sodium 3 1 Banana
Vitamin A 87 64 Kiwifruit
Vitamin E 1.46 0.1 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.027 0.031 Banana
Vitamin B2 0.025 0.073 Banana
Vitamin B3 0.341 0.665 Banana
Vitamin B5 0.183 0.334 Banana
Vitamin B6 0.063 0.367 Banana
Vitamin B12 0 0
Vitamin K 40.3 0.5 Kiwifruit
Folate 25 20 Kiwifruit
Trans Fat 0 0
Saturated Fat 0.029 0.112 Kiwifruit
Monounsaturated Fat 0.047 0.032 Kiwifruit
Polyunsaturated fat 0.287 0.073 Kiwifruit
Tryptophan 0.015 0.009 Kiwifruit
Threonine 0.047 0.028 Kiwifruit
Isoleucine 0.051 0.028 Kiwifruit
Leucine 0.066 0.068 Banana
Lysine 0.061 0.05 Kiwifruit
Methionine 0.024 0.008 Kiwifruit
Phenylalanine 0.044 0.049 Banana
Valine 0.057 0.047 Kiwifruit
Histidine 0.027 0.077 Banana
Fructose 4.35 4.85 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 to the foods presented on this page can be found below.

  1. Kiwifruit - 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.