Potassium, an essential mineral and electrolyte, performs a myriad of vital functions in your body, including regulating blood pressure, heart rate and muscle contraction. Kiwis and bananas -- rich in antioxidants, vitamins and minerals -- are both extremely healthy dietary choices. Although bananas are often endorsed by nutritionists as an excellent source of potassium, the results of a cup-to-cup comparison between bananas and kiwis may surprise you. Unless you are directed otherwise by your doctor, there is no reason not to enjoy plentiful amounts of both of these healthful, potassium-rich tropical fruits.
Banana Basics
One cup of sliced bananas contains 1.64 grams of protein, .49 grams of total fat, 34.26 grams of carbohydrates, 3.9 grams of dietary fiber and 18.34 grams of natural sugars, mostly in the form of glucose and fructose. Bananas are an easily digestible food that is low in salt, devoid of added or refined sugars, high in dietary fiber and cholesterol free. At a modest 134 calories, this serving of bananas provides quick energy; the naturally sweet taste and plentiful amount of dietary fiber can provide a satisfying feeling of fullness and help prevent binging on less healthy fare. Bananas are also high in B-complex vitamins, particularly pyridoxine, or vitamin B-6. University of Maryland Medical Center notes that vitamin B-6 helps to reduce levels of homocysteine, an amino acid linked with increased risk of heart disease. Bananas are highest in nutrients when allowed to fully ripen.
Potassium in Bananas
One cup of sliced ripe bananas contains 537 milligrams of potassium, over 10 percent of the 4,700-milligram recommended dietary amount advised by the Linus Pauling Institute at Oregon State University. The Institute reports that clinical studies have suggested an association between high dietary potassium intake and lowered blood pressure and stroke risk. This serving also provides 40 milligrams of magnesium -- an essential mineral with bone-strengthening and cardioprotective abilities -- along with .117 milligrams of copper -- needed for production of red blood cells -- and .405 milligrams of manganese, vital in the production of the antioxidant superoxide dismutase.
Kiwi Basics
One cup of sliced kiwi fruit contains 2.05 grams of protein, .94 grams of total fat, 26.39 grams of carbohydrates, 5.4 grams of fiber and 16.18 grams of natural sugars, mostly in the form of glucose and fructose. Like bananas, kiwis are low in salt, devoid of added or refined sugar, high in dietary fiber and cholesterol free. At a diet-friendly 110 calories per cup, kiwis are also an ideal snack for those trying to maintain healthy weight. Along with generous amounts of fiber, kiwis contain about one and one-half times the recommended dietary amount of the antioxidant vitamin C, which can scavenge destructive free radicals in the body. However, if you take blood-thinning medications such as warfarin, your doctor may ask you to limit or avoid kiwi fruit. A cup of sliced kiwis contains 72.5 micrograms of vitamin K, which can interfere with the action of anticoagulant drugs.
Potassium in Kiwi
According to the USDA National Nutrient Database, one cup of sliced kiwi fruit contains 562 milligrams of potassium. With 25 more milligrams of potassium than an equivalent serving of bananas, kiwi fruit emerges as the clear winner. The same cup of sliced kiwi provides .56 milligrams of iron -- a trace mineral needed for oxygen transport -- along with .234 milligrams of copper and .176 milligrams of manganese.
References
- USDA National Nutrient Database: Kiwi
- USDA National Nutrient Database: Bananas
- Nutrition and You: Kiwi Fruit (Chinese Gooseberry) Nutrition Facts and Health Benefits
- Nutrition and You: Banana Fruit Nutrition Facts and Health Benefits
- Linus Pauling Institute at Oregon State University; Micronutrient Information: Potassium; Jane Higdon, PhD; February 2004
- University of Maryland Medical Center: Potassium
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