Banana vs. Kiwi
Nutrition comparison of Banana and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and kiwi:
- Both kiwi and banana are high in dietary fiber and potassium.
- Banana has more alpha-carotene than kiwi, however, kiwi contains more lutein + zeaxanthin than banana.
- Banana has more riboflavin, niacin and Vitamin B6.
- Kiwi has signficantly more calcium than banana.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Banana (Bananas, raw) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi has 31% less calories than banana - kiwi has 61 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is heavier in carbs, lighter in fat and similar to kiwi for protein. Banana has a macronutrient ratio of 4:93:3 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Kiwi | |
|---|---|---|
| Protein | 4% | 7% |
| Carbohydrates | 93% | 87% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi has 36% less carbohydrates than banana - kiwi has 14.7g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both kiwi and banana are high in dietary fiber. Kiwi has 15% more dietary fiber than banana - kiwi has 3g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Kiwi and banana contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Kiwi and banana contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both kiwi and banana are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 966% more Vitamin C than banana - kiwi has 92.7mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Kiwi and banana contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Kiwi and banana contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Kiwi has 79 times more Vitamin K than banana - kiwi has 40.3ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more riboflavin, niacin and Vitamin B6. Both banana and kiwi contain significant amounts of thiamin, pantothenic acid and folate.
| Banana | Kiwi | |
|---|---|---|
| Thiamin | 0.031 MG | 0.027 MG |
| Riboflavin | 0.073 MG | 0.025 MG |
| Niacin | 0.665 MG | 0.341 MG |
| Pantothenic acid | 0.334 MG | 0.183 MG |
| Vitamin B6 | 0.367 MG | 0.063 MG |
| Folate | 20 UG | 25 UG |
Minerals
calcium
Kiwi has signficantly more calcium than banana - kiwi has 34mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Kiwi and banana contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both kiwi and banana are high in potassium. Banana has 15% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and banana has 358mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both banana and kiwi contain small amounts of quercetin.
| Banana | Kiwi | |
|---|---|---|
| kaempferol | 0.11 mg | 1.03 mg |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.06 mg | 0.04 mg |
| luteolin | ~ | 0.74 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, banana has more alpha-carotene than kiwi per 100 grams, however, kiwi contains more lutein + zeaxanthin than banana per 100 grams. Both banana and kiwi contain significant amounts of beta-carotene.
| Banana | Kiwi | |
|---|---|---|
| beta-carotene | 26 UG | 52 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 122 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both banana and kiwi contain significant amounts of alpha linoleic acid (ALA).
| Banana | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.042 G |
| Total | 0.027 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than banana per 100 grams.
| Banana | Kiwi | |
|---|---|---|
| linoleic acid | 0.046 G | 0.246 G |
| Total | 0.046 G | 0.246 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Banana g
()
|
Daily Values (%) |
Kiwi g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kiwi or banana contain more calories in 100 grams?Kiwi has 30% less calories than banana - kiwi has 61 calories in 100g and banana has 89 calories.
Does kiwi or banana have more carbohydrates?
By weight, kiwi has 40% fewer carbohydrates than banana - kiwi has 14.7g of carbs for 100g and banana has 22.8g of carbohydrates.
Does kiwi or banana contain more potassium?
Both kiwi and banana are high in potassium. Banana has 20% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and banana has 358mg of potassium.