Banana vs Kiwi: Nutrition, Calories & Protein Compared



Banana - calories, kcal, weight, nutrition
Banana - calories, kcal, weight, nutrition

Banana vs Kiwi
Nutrition Facts

Banana
Serving size:
  change
one banana (130g)cup, mashed (300g)cup, sliced (150g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 60

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Kiwi
Serving size:
  change
one kiwi (75g)slice (10g)cup, sliced (180g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 50

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Banana vs Kiwi 100g Compare


per 100gBananaKiwi
Calories89 61
Carbohydrates22.84 g14.66 g
Fat0.33 g0.52 g
Dietary fiber2.6 g3 g
Protein1.09 g1 g
Calcium5 mg34 mg
Iron0.26 mg0.31 mg
Magnessium27 mg17 mg
Potassium358 mg312 mg
Sodium1 mg3 mg
Vitaminium A64 µg87 µg
Vitaminium B1 (Thiamine)0.031 mg0.027 mg
Vitaminium B2 (riboflavin)0.073 mg0.025 mg
Vitaminium B3 (Niacin)0.665 mg0.341 mg
Vitaminium B9 (Folic acid)0.02 mg25 mg
Vitaminium C8.7 mg92.7 mg
Vitaminium E0.1 mg1.46 mg
Vitaminium K0.001 µg40.3 µg
Beta karoten26 mg52 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

89kcal

Calories source

  • 93% CARBS.
  • 4% PROTEIN
  • 3% FAT

Kiwi 100g

61kcal

Calories source

  • 87% CARBS
  • 6% PROTEIN
  • 7% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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