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  6. Navy bean raw vs. Kiwi

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

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The main differences between navy bean raw and kiwi

  • Navy bean raw is richer in vitamin B1, folate, copper, iron, magnesium, vitamin B2, manganese, vitamin B5, and vitamin B6, yet kiwi is richer in vitamin C.
  • Daily need coverage for vitamin C for kiwi is 82% higher.
  • Navy bean raw contains 14 times more vitamin B1 than kiwi. Navy bean raw contains 0.39mg of vitamin B1, while kiwi contains 0.027mg.
  • Navy bean raw has a lower glycemic index than kiwi.

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

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Kiwi
Kiwi
2
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 +494.1%
Contains more IronIron +522.6%
Contains more CopperCopper +173.8%
Contains more ZincZinc +535.7%
Contains more PhosphorusPhosphorus +194.1%
Contains more ManganeseManganese +316.3%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +126.7%
Contains less SodiumSodium -76.9%
~equal in Potassium ~312mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +1344.4%
Contains more Vitamin B2Vitamin B2 +760%
Contains more Vitamin B3Vitamin B3 +257.8%
Contains more Vitamin B5Vitamin B5 +350.8%
Contains more Vitamin B6Vitamin B6 +203.2%
Contains more FolateFolate +428%
Contains more Vitamin CVitamin C +393.1%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Kiwi DV% diff.
Vitamin C 18.8mg 92.7mg 82%
Vitamin K 40.3µg 34%
Vitamin B1 0.39mg 0.027mg 30%
Folate 132µg 25µg 27%
Copper 0.356mg 0.13mg 25%
Iron 1.93mg 0.31mg 20%
Magnesium 101mg 17mg 20%
Vitamin B2 0.215mg 0.025mg 15%
Manganese 0.408mg 0.098mg 13%
Vitamin B5 0.825mg 0.183mg 13%
Fiber 3g 12%
Vitamin E 1.46mg 10%
Vitamin B6 0.191mg 0.063mg 10%
Protein 6.15g 1.14g 10%
Phosphorus 100mg 34mg 9%
Zinc 0.89mg 0.14mg 7%
Vitamin B3 1.22mg 0.341mg 5%
Fructose 4.35g 5%
Calcium 15mg 34mg 2%
Selenium 0.6µg 0.2µg 1%
Carbs 13.05g 14.66g 1%
Choline 7.8mg 1%
Polyunsaturated fat 0.407g 0.287g 1%
Calories 67kcal 61kcal 0%
Fats 0.7g 0.52g 0%
Net carbs 13.05g 11.66g N/A
Potassium 307mg 312mg 0%
Sugar 8.99g N/A
Sodium 13mg 3mg 0%
Vitamin A 0µg 4µg 0%
Saturated fat 0.085g 0.029g 0%
Monounsaturated fat 0.052g 0.047g 0%
Tryptophan 0.064mg 0.015mg 0%
Threonine 0.258mg 0.047mg 0%
Isoleucine 0.273mg 0.051mg 0%
Leucine 0.442mg 0.066mg 0%
Lysine 0.35mg 0.061mg 0%
Methionine 0.064mg 0.024mg 0%
Phenylalanine 0.31mg 0.044mg 0%
Valine 0.316mg 0.057mg 0%
Histidine 0.172mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Kiwi
Kiwi
2
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 +439.5%
Contains more FatsFats +34.6%
Contains more OtherOther +55.7%
Contains more CarbsCarbs +12.3%
~equal in Water ~83.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 Poly. FatPolyunsaturated fat +41.8%
Contains less Sat. FatSaturated fat -65.9%
~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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.