Bananas (Raw)vsKiwifruit Green (Raw)
Bananas (Raw) has 89 calories and 1.1g protein per 100g. Kiwifruit Green (Raw) has 58 calories and 1.1g protein per 100g Bananas (Raw) has more protein, Kiwifruit Green (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Bananas (Raw) vs Kiwifruit Green (Raw)
Go with Kiwifruit Green (Raw) at just 58 kcal per 100g — 35% fewer calories.
Bananas (Raw) with 22.8g of carbs per 100g provides fast-acting energy — great before a workout.
Bananas (Raw) provides 358mg of potassium per 100g — important for muscle function and hydration.
Kiwifruit Green (Raw) delivers 74.7mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Bananas | Kiwifruit Green | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 89kcal4% | 58kcal3% | +31kcal |
| Protein | 1.1g2% | 1.1g2% | +<0.1g |
| Total Fat | 0.33g0% | 0.44g1% | <0.1g |
| Saturated Fat | 0.11g1% | — | — |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | — | — |
| Carbohydrates | 23g8% | 14g5% | +8.8g |
| Dietary Fiber | 2.6g9% | 3.0g11% | <0.1g |
| Sugars | 12g | — | — |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | 4.0mcg0% | <0.1mcg |
| Vitamin C | 8.7mg10% | 75mg83% | <0.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.10mg1% | 1.3mg9% | <0.1mg |
| Vitamin K | 0.50mcg0% | 40mcg34% | <0.1mcg |
| Vitamin B6 | 0.37mg22% | <0.1mg4% | +0.31mg |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 20mcg5% | 26mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg2% | +<0.1mg |
| Riboflavin (B2) | <0.1mg6% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.67mg4% | 0.37mg2% | +0.30mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 5.0mg0% | <0.1mg |
| Calcium | 5.0mg0% | 35mg3% | <0.1mg |
| Iron | 0.26mg1% | 0.24mg1% | +<0.1mg |
| Potassium | 358mg8% | 198mg4% | +160mg |
| Phosphorus | 22mg2% | 34mg3% | <0.1mg |
| Magnesium | 27mg6% | 16mg4% | +11mg |
| Zinc | 0.15mg1% | 0.14mg1% | +<0.1mg |
| Copper | <0.1mg9% | 0.13mg15% | <0.1mg |
| Manganese | 0.27mg12% | <0.1mg3% | +0.21mg |
| Selenium | 1.0mcg2% | 0.20mcg0% | +0.80mcg |
🔬Nutritional Analysis
Calories: Kiwifruit Green (Raw) is significantly lower in calories at just 58 kcal per 100g compared to 89 kcal for Bananas (Raw) — that's 53% fewer calories, making Kiwifruit Green (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Bananas (Raw) providing 1.09g and Kiwifruit Green (Raw) providing 1.06g per 100g.
Fat: Bananas (Raw) is the leaner option with 0.33g of total fat per 100g compared to 0.44g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Kiwifruit Green (Raw): 40.3mcg vs 0.5mcg), Vitamin E (Kiwifruit Green (Raw): 1.3mg vs 0.1mg), Vitamin C (Kiwifruit Green (Raw): 74.7mg vs 8.7mg).
Key Minerals: Notable mineral differences include Calcium (Kiwifruit Green (Raw): 35mg vs 5mg), Sodium (Kiwifruit Green (Raw): 5mg vs 1mg), Selenium (Bananas (Raw): 1mcg vs 0.2mcg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Bananas (Raw) or Kiwifruit Green (Raw)?
- Bananas (Raw) has more protein with 1.09g per 100g compared to 1.06g for Kiwifruit Green (Raw).
- Which is lower in calories, Bananas (Raw) or Kiwifruit Green (Raw)?
- Kiwifruit Green (Raw) is lower in calories with 58 kcal per 100g versus 89 kcal.
- Is Bananas (Raw) or Kiwifruit Green (Raw) healthier?
- It depends on your goals. Bananas (Raw) has 89 calories and 1.09g protein per 100g, while Kiwifruit Green (Raw) has 58 calories and 1.06g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Bananas (Raw) or Kiwifruit Green (Raw)?
- Bananas (Raw) is leaner with 0.33g of fat per 100g compared to 0.44g.
- Which has more fiber, Bananas (Raw) or Kiwifruit Green (Raw)?
- Kiwifruit Green (Raw) has more fiber with 3g per 100g compared to 2.6g.