Quick Summary
When to Choose Banana
Choose Banana for more potassium (358mg vs 312mg) per 100g.
When to Choose Kiwi (Green, Fresh)
Choose Kiwi (Green, Fresh) for more vitamin C (94mg vs 8.7mg) per 100g. It is also lower in calories (61 vs 89 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Banana | Kiwi (Green, Fresh) | Winner |
|---|---|---|---|
| Calories | 89 | 61 | 🏆 Kiwi (Green, Fresh) |
| Protein | 1.1g | 0g | 🏆 Banana |
| Carbohydrates | 22.8g | 14.7g | |
| Fiber | 2.6g | 3g | 🏆 Kiwi (Green, Fresh) |
| Total Fat | 0.3g | 0g |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Kiwi (Green, Fresh) has 24% more
Potassium
🏆 Banana has 15% more
Vitamin C
🏆 Kiwi (Green, Fresh) has 10.8x more
Health Benefits Comparison
Banana Benefits
- Quick natural energy for exercise
- Supports healthy blood pressure with potassium
- Promotes digestive health with prebiotic fiber
- May improve mood via B6 and tryptophan
- Supports heart health
Kiwi (Green, Fresh) Benefits
- Higher vitamin C than oranges (278% DV per 2 kiwis)
- Excellent vitamin K source (72% DV) for bones and blood
- Contains actinidin enzyme aiding protein digestion
- High in fiber (5g per 2 kiwis) for gut health
- Rich in antioxidants including vitamin E
Practical Considerations
💰 Cost
Banana: Moderate
Kiwi (Green, Fresh): Moderate
🕒 Preparation
Banana: Easy
Kiwi (Green, Fresh): Easy
📦 Storage
Banana: Refrigerate
Kiwi (Green, Fresh): Refrigerate
🍽️ Versatility
Banana: Very versatile
Kiwi (Green, Fresh): Very versatile
The Bottom Line
Both Banana and Kiwi (Green, Fresh) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Banana if: Choose Banana for more potassium (358mg vs 312mg) per 100g.
Choose Kiwi (Green, Fresh) if: Choose Kiwi (Green, Fresh) for more vitamin C (94mg vs 8.7mg) per 100g. It is also lower in calories (61 vs 89 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Banana and Kiwi (Green, Fresh) in Nutrivio
Compare how Banana and Kiwi (Green, Fresh) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
