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  6. Adzuki bean vs. Kiwi

Adzuki bean vs. Kiwi — In-Depth Nutrition Comparison

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How are adzuki bean and kiwi different?

  • Adzuki bean is higher in folate, copper, manganese, iron, phosphorus, zinc, fiber, vitamin B1, and potassium; however, kiwi is richer in vitamin C.
  • Daily need coverage for folate for adzuki bean is 149% higher.
  • Adzuki bean contains 36 times more zinc than kiwi. While adzuki bean contains 5.04mg of zinc, kiwi contains only 0.14mg.
  • Adzuki bean has a lower glycemic index (29) than kiwi (58).

Beans, adzuki, mature seeds, raw and Kiwifruit, green, raw are the varieties used in this article.

Infographic

Adzuki bean vs Kiwi infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Kiwi
Kiwi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +647.1%
Contains more CalciumCalcium +94.1%
Contains more PotassiumPotassium +301.9%
Contains more IronIron +1506.5%
Contains more CopperCopper +741.5%
Contains more ZincZinc +3500%
Contains more PhosphorusPhosphorus +1020.6%
Contains more ManganeseManganese +1665.3%
Contains more SeleniumSelenium +1450%
Contains less SodiumSodium -40%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Kiwi
Kiwi
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B1Vitamin B1 +1585.2%
Contains more Vitamin B2Vitamin B2 +780%
Contains more Vitamin B3Vitamin B3 +671.3%
Contains more Vitamin B5Vitamin B5 +703.8%
Contains more Vitamin B6Vitamin B6 +457.1%
Contains more FolateFolate +2388%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Kiwi DV% diff.
Folate 622µg 25µg 149%
Copper 1.094mg 0.13mg 107%
Vitamin C 0mg 92.7mg 103%
Manganese 1.73mg 0.098mg 71%
Iron 4.98mg 0.31mg 58%
Phosphorus 381mg 34mg 50%
Zinc 5.04mg 0.14mg 45%
Fiber 12.7g 3g 39%
Protein 19.87g 1.14g 37%
Vitamin B1 0.455mg 0.027mg 36%
Vitamin K 40.3µg 34%
Potassium 1254mg 312mg 28%
Vitamin B5 1.471mg 0.183mg 26%
Magnesium 127mg 17mg 26%
Vitamin B6 0.351mg 0.063mg 22%
Carbs 62.9g 14.66g 16%
Vitamin B2 0.22mg 0.025mg 15%
Vitamin B3 2.63mg 0.341mg 14%
Calories 329kcal 61kcal 13%
Vitamin E 1.46mg 10%
Selenium 3.1µg 0.2µg 5%
Fructose 4.35g 5%
Calcium 66mg 34mg 3%
Polyunsaturated fat 0.113g 0.287g 1%
Choline 7.8mg 1%
Saturated fat 0.191g 0.029g 1%
Fats 0.53g 0.52g 0%
Net carbs 50.2g 11.66g N/A
Sugar 8.99g N/A
Sodium 5mg 3mg 0%
Vitamin A 1µg 4µg 0%
Monounsaturated fat 0.05g 0.047g 0%
Tryptophan 0.191mg 0.015mg 0%
Threonine 0.674mg 0.047mg 0%
Isoleucine 0.791mg 0.051mg 0%
Leucine 1.668mg 0.066mg 0%
Lysine 1.497mg 0.061mg 0%
Methionine 0.21mg 0.024mg 0%
Phenylalanine 1.052mg 0.044mg 0%
Valine 1.023mg 0.057mg 0%
Histidine 0.524mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +1643%
Contains more CarbsCarbs +329.1%
Contains more OtherOther +434.4%
Contains more WaterWater +518.1%
~equal in Fats ~0.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Poly. FatPolyunsaturated fat +154%
~equal in Monounsaturated fat ~0.047g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients
  2. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.