• Health & Lifestyle
  • Cooking Ideas

We've already talked about the love affair we all have with that flavorful power couple that is kiwifruit and strawberries. They’re practically BFFs! But when it comes to health benefits, kiwifruit shares more in common with its nutritional twinsee, the banana — especially when it comes to fiber and potassium.

Most of us already know why we need fiber.

It aids with digestion and helps keep us regular. But how important is potassium?


Why Do We Need Potassium?

Helps your muscles work properly
Potassium helps your muscles contract when you need them to. This includes your respiratory system, digestive system and the muscles in your arms and legs. Equally important, potassium helps those same muscles recover after exercise.

Reduces excessive sodium
Too much sodium raises blood pressure and increases your risk associated with high blood pressure. Potassium helps flush excess sodium out of your body.

Prevents fluid retention
The process that flushes sodium out of the body also helps with water retention. If your body retains too much water, this can lead to swelling and water-related weight gain.

You can find potassium in a variety of foods — meats, poultry, fish, milk, yogurt, vegetables and, yes, fruits. When people think of potassium, they generally think of bananas. And rightly so! But kiwifruit and bananas are both good sources of potassium.

Nutrition Benefits of Bananas

Bananas are one of the most eaten foods worldwide, after rice, wheat and corn. And it’s no wonder — it’s got plenty of life-giving nutrients in each bite. Like kiwifruit, bananas are a perfect snack when you’re looking for a low-cal, low-sodium treat, bursting with flavor and Vitamins B and C, fiber, potassium and more.

Nutritional Twinsies: Kiwifruit and Bananas

On the surface, kiwifruit and bananas are quite similar. Both are extremely portable snacks that are perfect when you’re on the go. Their similarities are more than skin-deep.

Promoting heart health & muscle recovery, potassium is a great fit for active lifestyles. Exactly how much potassium is in one serving of each?
+ Banana (serving size: 1): 422 mg (about 10% recommended daily value)
+ Zespri Green (serving size: 2): 462mg (13%)
+ Zespri SunGold (serving size: 2): 520mg (15%)

There are two types of fiber — soluble and insoluble — and both are important. Both types are found in kiwifruit and bananas, a rarity among fiber-rich fruits. Insoluble fiber helps move food through your digestive system. Soluble fiber slows digestion and helps lower glucose levels and cholesterol.

So how does a serving size of bananas compares to a serving size of Zespri Kiwifruit?
+ Banana: 3.3 grams of fiber — 1g soluble; 2.3g insoluble.
+ Zespri Green: 4.4 grams of fiber — 2.4g soluble; 2g insoluble.
+ Zespri SunGold: 2.2 grams of fiber — 1.2g soluble; 1g insoluble.

Now you see why many people view kiwifruit and bananas as nutritional twinsies. Their fiber and potassium content are nearly identical. But that’s where the similarities end!

Kiwifruit and Banana - Nutritional Differences

Vitamin C.
When you think of vitamin C, you think of oranges and, of course, kiwifruit. Few would associate bananas with vitamin C. But a medium-sized banana will provide about 10% of your daily vitamin C needs. Compare that to servings of Zespri Green Kiwifruit at 230% and Zespri SunGold at 430% daily recommended values (per serving)!

Vitamin E.
Essential for glowing skin and a healthy immune system. One serving of our Zespri® SunGold™ kiwifruit is a good source of vitamin E for the average adult. Bump the fruit’s contribution an additional 30% by eating the SunGold skin. While bananas have a lot of vitamin B, they are lacking in vitamin E.

Glycemic Index.
Kiwifruit does not rapidly raise blood glucose levels — perfect if you’re watching your sugar intake. Zespri Green has a GI of 39 and SunGold has a GI of 38. A medium banana has the average Glycemic Index score of 52!

Learn more about Zespri Kiwi Nutrition

Nutritional Twinsies — Two Great Flavors
At the end of the day, though, it’s not a competition. Everyone’s a winner when it comes to kiwifruit and bananas. Incorporate both into meals. Make quick-and-easy snacks with them. And experience a taste that is absolutely amazing!