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  6. Black turtle bean vs. Kiwi

Black turtle bean vs. Kiwi — In-Depth Nutrition Comparison

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The main differences between black turtle bean and kiwi

  • Black turtle bean is richer in iron, folate, copper, vitamin B1, phosphorus, fiber, manganese, potassium, and magnesium, yet kiwi is richer in vitamin C.
  • Daily need coverage for iron for black turtle bean is 105% higher.
  • Black turtle bean contains 33 times more vitamin B1 than kiwi. Black turtle bean contains 0.9mg of vitamin B1, while kiwi contains 0.027mg.
  • Black turtle bean has a lower glycemic index than kiwi.

Food types used in this article are Beans, black turtle, mature seeds, raw and Kiwifruit, green, raw.

Infographic

Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 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 +841.2%
Contains more CalciumCalcium +370.6%
Contains more PotassiumPotassium +380.8%
Contains more IronIron +2706.5%
Contains more CopperCopper +669.2%
Contains more ZincZinc +1471.4%
Contains more PhosphorusPhosphorus +1194.1%
Contains more ManganeseManganese +920.4%
Contains more SeleniumSelenium +1500%
Contains less SodiumSodium -66.7%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 +3233.3%
Contains more Vitamin B2Vitamin B2 +672%
Contains more Vitamin B3Vitamin B3 +473.3%
Contains more Vitamin B5Vitamin B5 +391.3%
Contains more Vitamin B6Vitamin B6 +354%
Contains more FolateFolate +1676%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +595.2%
Contains more Vitamin KVitamin K +619.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Kiwi DV% diff.
Folate 444µg 25µg 105%
Iron 8.7mg 0.31mg 105%
Vitamin C 0mg 92.7mg 103%
Copper 1mg 0.13mg 97%
Vitamin B1 0.9mg 0.027mg 73%
Phosphorus 440mg 34mg 58%
Fiber 15.5g 3g 50%
Protein 21.25g 1.14g 40%
Manganese 1mg 0.098mg 39%
Potassium 1500mg 312mg 35%
Magnesium 160mg 17mg 34%
Vitamin K 5.6µg 40.3µg 29%
Zinc 2.2mg 0.14mg 19%
Vitamin B6 0.286mg 0.063mg 17%
Carbs 63.25g 14.66g 16%
Vitamin B5 0.899mg 0.183mg 14%
Calories 339kcal 61kcal 14%
Calcium 160mg 34mg 13%
Vitamin B2 0.193mg 0.025mg 13%
Vitamin B3 1.955mg 0.341mg 10%
Vitamin E 0.21mg 1.46mg 8%
Fructose 4.35g 5%
Selenium 3.2µg 0.2µg 5%
Fats 0.9g 0.52g 1%
Choline 7.8mg 1%
Saturated fat 0.232g 0.029g 1%
Polyunsaturated fat 0.387g 0.287g 1%
Net carbs 47.75g 11.66g N/A
Sugar 2.12g 8.99g N/A
Sodium 9mg 3mg 0%
Vitamin A 0µg 4µg 0%
Monounsaturated fat 0.078g 0.047g 0%
Tryptophan 0.252mg 0.015mg 0%
Threonine 0.894mg 0.047mg 0%
Isoleucine 0.938mg 0.051mg 0%
Leucine 1.697mg 0.066mg 0%
Lysine 1.459mg 0.061mg 0%
Methionine 0.32mg 0.024mg 0%
Phenylalanine 1.149mg 0.044mg 0%
Valine 1.112mg 0.057mg 0%
Histidine 0.592mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +1764%
Contains more FatsFats +73.1%
Contains more CarbsCarbs +331.4%
Contains more OtherOther +490.2%
Contains more WaterWater +655.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 +66%
Contains more Poly. FatPolyunsaturated fat +34.8%
Contains less Sat. FatSaturated fat -87.5%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.