Kiwi vs. Beans — In-Depth Nutrition Comparison
Compare
What are the differences between kiwi and beans?
- Kiwi is higher in vitamin C, vitamin K, and vitamin E; however, beans are richer in zinc, vitamin B1, fiber, phosphorus, copper, selenium, and vitamin B6.
- Kiwi's daily need coverage for vitamin C is 100% more.
- Beans contain 50 times less vitamin K than kiwi. Kiwi contains 40.3µg of vitamin K, while beans contain 0.8µg.
- Beans have a lower glycemic index (33) than kiwi (58).
We used Kiwifruit, green, raw and Beans, baked, canned, no salt added types in this article.
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.
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +88.2% |
| Contains more CalciumCalcium | +47.1% |
| Contains more CopperCopper | +58.5% |
| Contains more ZincZinc | +900% |
| Contains more PhosphorusPhosphorus | +205.9% |
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +2150% |
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.
| Contains more Vitamin CVitamin C | +2890.3% |
| Contains more Vitamin EVitamin E | +873.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +4937.5% |
| Contains more Vitamin AVitamin A | +25% |
| Contains more Vitamin B1Vitamin B1 | +455.6% |
| Contains more Vitamin B2Vitamin B2 | +140% |
| Contains more Vitamin B3Vitamin B3 | +26.1% |
| Contains more Vitamin B6Vitamin B6 | +106.3% |
| Contains more CholineCholine | +294.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 3.1mg | 100% |
| Vitamin K | 40.3µg | 0.8µg | 33% |
| Zinc | 0.14mg | 1.4mg | 11% |
| Vitamin B1 | 0.027mg | 0.15mg | 10% |
| Fiber | 3g | 5.5g | 10% |
| Phosphorus | 34mg | 104mg | 10% |
| Vitamin E | 1.46mg | 0.15mg | 9% |
| Selenium | 0.2µg | 4.5µg | 8% |
| Copper | 0.13mg | 0.206mg | 8% |
| Protein | 1.14g | 4.8g | 7% |
| Vitamin B6 | 0.063mg | 0.13mg | 5% |
| Fructose | 4.35g | 5% | |
| Manganese | 0.098mg | 4% | |
| Choline | 7.8mg | 30.8mg | 4% |
| Magnesium | 17mg | 32mg | 4% |
| Vitamin B5 | 0.183mg | 4% | |
| Vitamin B2 | 0.025mg | 0.06mg | 3% |
| Calories | 61kcal | 105kcal | 2% |
| Calcium | 34mg | 50mg | 2% |
| Carbs | 14.66g | 20.49g | 2% |
| Polyunsaturated fat | 0.287g | 0.172g | 1% |
| Vitamin B3 | 0.341mg | 0.43mg | 1% |
| Fats | 0.52g | 0.4g | 0% |
| Net carbs | 11.66g | 14.99g | N/A |
| Potassium | 312mg | 296mg | 0% |
| Iron | 0.31mg | 0.29mg | 0% |
| Sugar | 8.99g | 7.78g | N/A |
| Sodium | 3mg | 1mg | 0% |
| Vitamin A | 4µg | 5µg | 0% |
| Folate | 25µg | 24µg | 0% |
| Saturated fat | 0.029g | 0.103g | 0% |
| Monounsaturated fat | 0.047g | 0.035g | 0% |
| Tryptophan | 0.015mg | 0% | |
| Threonine | 0.047mg | 0% | |
| Isoleucine | 0.051mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.061mg | 0% | |
| Methionine | 0.024mg | 0% | |
| Phenylalanine | 0.044mg | 0% | |
| Valine | 0.057mg | 0% | |
| Histidine | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +30% |
| Contains more WaterWater | +14.4% |
| Contains more ProteinProtein | +321.1% |
| Contains more CarbsCarbs | +39.8% |
| Contains more OtherOther | +180.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -71.8% |
| Contains more Mono. FatMonounsaturated fat | +34.3% |
| Contains more Poly. FatPolyunsaturated fat | +66.9% |
