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  6. Kiwifruit vs. Banana

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
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.
Kiwifruit
Kiwifruit
4
:
6
Banana
Banana
Contains more Calcium +580%
Contains more Iron +19.2%
Contains more Phosphorus +54.5%
Contains more Copper +66.7%
Contains more Magnesium +58.8%
Contains more Potassium +14.7%
Contains less Sodium -66.7%
Contains more Manganese +175.5%
Contains more Selenium +400%
Equal in Zinc - 0.15
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Contains more Calcium +580%
Contains more Iron +19.2%
Contains more Phosphorus +54.5%
Contains more Copper +66.7%
Contains more Magnesium +58.8%
Contains more Potassium +14.7%
Contains less Sodium -66.7%
Contains more Manganese +175.5%
Contains more Selenium +400%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kiwifruit
Kiwifruit
5
:
5
Banana
Banana
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%
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%
Kiwifruit
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%
Banana
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%
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%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwifruit
Kiwifruit
3
:
2
Banana
Banana
Contains more Fats +57.6%
Contains more Water +10.9%
Contains more Carbs +55.8%
Contains more Other +36.1%
Equal in Protein - 1.09
Equal in Water - 74.91
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Banana
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more Fats +57.6%
Contains more Water +10.9%
Contains more Carbs +55.8%
Contains more Other +36.1%
Equal in Protein - 1.09
Equal in Water - 74.91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
3
:
0
Banana
Banana
Contains less Saturated Fat -74.1%
Contains more Monounsaturated Fat +46.9%
Contains more Polyunsaturated fat +293.2%
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Banana
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 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
Kiwifruit
Kiwifruit
2
:
4
Banana
Banana
Contains more Maltose +1800%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +1493.3%
Contains more Glucose +21.2%
Contains more Fructose +11.5%
Kiwifruit
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
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 Maltose +1800%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +1493.3%
Contains more Glucose +21.2%
Contains more Fructose +11.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Banana
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
42%
Kiwifruit
16%
Banana
Minerals Daily Need Coverage Score
14%
Kiwifruit
14%
Banana

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. 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.