Banana vs Kiwi: Nutrition, Calories & Protein Compared


Banana vs Kiwi
Nutrition Facts
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Banana vs Kiwi 100g Compare
per 100g | Banana | Kiwi |
---|---|---|
Calories | 89 | 61 |
Carbohydrates | 22.84 g | 14.66 g |
Fat | 0.33 g | 0.52 g |
Dietary fiber | 2.6 g | 3 g |
Protein | 1.09 g | 1 g |
Calcium | 5 mg | 34 mg |
Iron | 0.26 mg | 0.31 mg |
Magnessium | 27 mg | 17 mg |
Potassium | 358 mg | 312 mg |
Sodium | 1 mg | 3 mg |
Vitaminium A | 64 µg | 87 µg |
Vitaminium B1 (Thiamine) | 0.031 mg | 0.027 mg |
Vitaminium B2 (riboflavin) | 0.073 mg | 0.025 mg |
Vitaminium B3 (Niacin) | 0.665 mg | 0.341 mg |
Vitaminium B9 (Folic acid) | 0.02 mg | 25 mg |
Vitaminium C | 8.7 mg | 92.7 mg |
Vitaminium E | 0.1 mg | 1.46 mg |
Vitaminium K | 0.001 µg | 40.3 µg |
Beta karoten | 26 mg | 52 mg |
Discover the Nutritional Wonders of Bananas and Kiwis
When it comes to choosing between bananas and kiwis, you might be surprised to learn that both fruits bring their own unique set of nutritional benefits to the table. Not only are they delicious and versatile, but they also offer a range of health benefits that can contribute to a balanced diet. Before we dive into the specifics of banana vs kiwi nutrition, let's explore some interesting facts about these popular fruits.
A Peek into the World of Bananas and Kiwis
Bananas are known for their soft, creamy texture and sweet flavor. They are a staple fruit in many parts of the world and are particularly noted for their high potassium content. Bananas are also incredibly convenient to eat on the go, making them a popular choice for a quick and healthy snack.
Kiwis, with their bright green flesh and tiny black seeds, offer a vibrant taste sensation that is both sweet and tangy. This small fruit is packed with vitamin C, even outshining oranges in some comparisons. Kiwis also have a unique enzyme, actinidin, which can help with the digestion of proteins.
Nutritional Face-Off: Banana vs Kiwi
When it comes to comparing the nutritional profiles of bananas and kiwis, it's clear that both fruits have their own advantages. Let's break down their nutritional content based on average serving sizes.
- Calories: Bananas have 89 calories per serving, while kiwis have 61 calories, making kiwis a lower-calorie option.
- Carbohydrates: Bananas contain 22.84g of carbohydrates, whereas kiwis have 14.66g, showing that bananas are higher in carbs.
- Fiber: Kiwis edge out bananas slightly with 3g of fiber compared to 2.6g, aiding in better digestion and fullness.
- Vitamins: Kiwis are a powerhouse of vitamin C with 92.7mg per serving, significantly higher than the 8.7mg found in bananas. Kiwis also have higher levels of vitamin E and K, whereas bananas provide more vitamin B6.
- Minerals: Both fruits are good sources of potassium, but bananas offer a bit more with 358mg compared to kiwis' 312mg. Kiwis, however, contain more calcium and iron.
Both bananas and kiwis contain no gluten or cholesterol, making them heart-healthy options for those watching their dietary intake.
Which Is Better for Your Health?
Deciding whether bananas or kiwis are better for your health depends on your nutritional needs and taste preferences. If you're looking for a fruit that's higher in vitamin C and dietary fiber, kiwis might be the way to go. On the other hand, if you're in need of a potassium-rich snack that's also high in vitamin B6, bananas are a great choice.
In the end, both bananas and kiwis offer a wealth of nutritional benefits that can fit into a balanced diet. Whether you prefer the sweet, creamy texture of bananas or the tangy, juicy flavor of kiwis, incorporating these fruits into your meals and snacks can boost your health in various ways.
Remember, the key to a healthy diet is variety. So, why not enjoy both bananas and kiwis? Experiment with adding them to smoothies, salads, or just eating them as they are to take advantage of the unique health benefits each fruit has to offer.
Banana 100g
89kcalCalories source
- 93% CARBS.
- 4% PROTEIN
- 3% FAT
Kiwi 100g
61kcalCalories source
- 87% CARBS
- 6% PROTEIN
- 7% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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