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  6. Cranberry bean raw vs. Kiwi

Cranberry bean raw vs. Kiwi — In-Depth Nutrition Comparison

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What are the differences between cranberry bean raw and kiwi?

  • Cranberry bean raw is higher in folate, fiber, copper, vitamin B1, iron, phosphorus, manganese, magnesium, and zinc; however, kiwi is richer in vitamin C.
  • Cranberry bean raw's daily need coverage for folate is 145% more.
  • Kiwi contains 28 times less vitamin B1 than cranberry bean raw. Cranberry bean raw contains 0.747mg of vitamin B1, while kiwi contains 0.027mg.
  • Cranberry bean raw has a lower glycemic index (35) than kiwi (58).

We used Beans, cranberry (roman), mature seeds, raw and Kiwifruit, green, raw types in this article.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +817.6%
Contains more CalciumCalcium +273.5%
Contains more PotassiumPotassium +326.9%
Contains more IronIron +1512.9%
Contains more CopperCopper +510.8%
Contains more ZincZinc +2492.9%
Contains more PhosphorusPhosphorus +994.1%
Contains more ManganeseManganese +838.8%
Contains more SeleniumSelenium +6250%
Contains less SodiumSodium -50%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 +2666.7%
Contains more Vitamin B2Vitamin B2 +752%
Contains more Vitamin B3Vitamin B3 +326.7%
Contains more Vitamin B5Vitamin B5 +308.7%
Contains more Vitamin B6Vitamin B6 +390.5%
Contains more FolateFolate +2316%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Kiwi DV% diff.
Folate 604µg 25µg 145%
Vitamin C 0mg 92.7mg 103%
Fiber 24.7g 3g 87%
Copper 0.794mg 0.13mg 74%
Vitamin B1 0.747mg 0.027mg 60%
Iron 5mg 0.31mg 59%
Phosphorus 372mg 34mg 48%
Protein 23.03g 1.14g 44%
Manganese 0.92mg 0.098mg 36%
Vitamin K 40.3µg 34%
Magnesium 156mg 17mg 33%
Zinc 3.63mg 0.14mg 32%
Potassium 1332mg 312mg 30%
Selenium 12.7µg 0.2µg 23%
Vitamin B6 0.309mg 0.063mg 19%
Carbs 60.05g 14.66g 15%
Vitamin B2 0.213mg 0.025mg 14%
Calories 335kcal 61kcal 14%
Vitamin B5 0.748mg 0.183mg 11%
Vitamin E 1.46mg 10%
Calcium 127mg 34mg 9%
Vitamin B3 1.455mg 0.341mg 7%
Fructose 4.35g 5%
Polyunsaturated fat 0.527g 0.287g 2%
Fats 1.23g 0.52g 1%
Choline 7.8mg 1%
Saturated fat 0.316g 0.029g 1%
Net carbs 35.35g 11.66g N/A
Sugar 8.99g N/A
Sodium 6mg 3mg 0%
Vitamin A 0µg 4µg 0%
Monounsaturated fat 0.106g 0.047g 0%
Tryptophan 0.273mg 0.015mg 0%
Threonine 0.969mg 0.047mg 0%
Isoleucine 1.017mg 0.051mg 0%
Leucine 1.838mg 0.066mg 0%
Lysine 1.58mg 0.061mg 0%
Methionine 0.346mg 0.024mg 0%
Phenylalanine 1.245mg 0.044mg 0%
Valine 1.205mg 0.057mg 0%
Histidine 0.641mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +1920.2%
Contains more FatsFats +136.5%
Contains more CarbsCarbs +309.6%
Contains more OtherOther +441%
Contains more WaterWater +570.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 +125.5%
Contains more Poly. FatPolyunsaturated fat +83.6%
Contains less Sat. FatSaturated fat -90.8%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.