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  6. Baked beans vs. Kiwi

Baked beans vs. Kiwi — In-Depth Nutrition Comparison

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Summary of differences between baked beans and kiwi

  • Baked beans have more iron, phosphorus, fiber, selenium, vitamin B1, manganese, and magnesium; however, kiwi is higher in vitamin C.
  • Kiwi covers your daily need for vitamin C, 102% more than baked beans.
  • Baked beans have 141 times more sodium than kiwi. While baked beans have 422mg of sodium, kiwi has only 3mg.
  • The glycemic index of kiwi is higher.

These are the specific foods used in this comparison Beans, baked, home prepared and Kiwifruit, green, raw.

Infographic

Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 +152.9%
Contains more CalciumCalcium +79.4%
Contains more PotassiumPotassium +14.7%
Contains more IronIron +541.9%
Contains more CopperCopper +22.3%
Contains more ZincZinc +421.4%
Contains more PhosphorusPhosphorus +220.6%
Contains more ManganeseManganese +160.2%
Contains more SeleniumSelenium +2750%
Contains less SodiumSodium -99.3%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Kiwi
Kiwi
6
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 +403.7%
Contains more Vitamin B2Vitamin B2 +96%
Contains more Vitamin B3Vitamin B3 +19.6%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more FolateFolate +92%
Contains more Vitamin CVitamin C +8327.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +18.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Kiwi DV% diff.
Vitamin C 1.1mg 92.7mg 102%
Vitamin K 40.3µg 34%
Iron 1.99mg 0.31mg 21%
Sodium 422mg 3mg 18%
Phosphorus 109mg 34mg 11%
Selenium 5.7µg 0.2µg 10%
Fiber 5.5g 3g 10%
Vitamin E 1.46mg 10%
Vitamin B1 0.136mg 0.027mg 9%
Saturated fat 1.948g 0.029g 9%
Protein 5.54g 1.14g 9%
Fats 5.15g 0.52g 7%
Manganese 0.255mg 0.098mg 7%
Folate 48µg 25µg 6%
Magnesium 43mg 17mg 6%
Monounsaturated fat 2.133g 0.047g 5%
Calories 155kcal 61kcal 5%
Fructose 4.35g 5%
Zinc 0.73mg 0.14mg 5%
Copper 0.159mg 0.13mg 3%
Polyunsaturated fat 0.74g 0.287g 3%
Calcium 61mg 34mg 3%
Vitamin B6 0.09mg 0.063mg 2%
Cholesterol 5mg 0mg 2%
Carbs 21.63g 14.66g 2%
Vitamin B2 0.049mg 0.025mg 2%
Vitamin B5 0.155mg 0.183mg 1%
Choline 7.8mg 1%
Potassium 358mg 312mg 1%
Net carbs 16.13g 11.66g N/A
Sugar 8.99g N/A
Vitamin A 0µg 4µg 0%
Vitamin B3 0.408mg 0.341mg 0%
Tryptophan 0.067mg 0.015mg 0%
Threonine 0.228mg 0.047mg 0%
Isoleucine 0.242mg 0.051mg 0%
Leucine 0.428mg 0.066mg 0%
Lysine 0.379mg 0.061mg 0%
Methionine 0.086mg 0.024mg 0%
Phenylalanine 0.287mg 0.044mg 0%
Valine 0.282mg 0.057mg 0%
Histidine 0.153mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +386%
Contains more FatsFats +890.4%
Contains more CarbsCarbs +47.5%
Contains more OtherOther +311.5%
Contains more WaterWater +27.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Kiwi
Kiwi
1
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 more Mono. FatMonounsaturated fat +4438.3%
Contains more Poly. FatPolyunsaturated fat +157.8%
Contains less Sat. FatSaturated fat -98.5%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.