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Kiwi vs. Bean raw — In-Depth Nutrition Comparison

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Significant differences between kiwi and bean raw

  • Kiwi has more vitamin C; however, bean raw is richer in folate, copper, iron, vitamin B1, phosphorus, selenium, fiber, manganese, and magnesium.
  • Bean raw covers your daily folate needs 125% more than kiwi.
  • Bean raw has 15 times less vitamin C than kiwi. Kiwi has 92.7mg of vitamin C, while bean raw has 6.3mg.
  • Kiwi has a higher glycemic index. The glycemic index of kiwi is 58, while the glycemic index of bean raw is 33.

Specific food types used in this comparison are Kiwifruit, green, raw and Beans, pinto, mature seeds, raw.

Infographic

Kiwi vs Bean raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +935.3%
Contains more CalciumCalcium +232.4%
Contains more PotassiumPotassium +346.5%
Contains more IronIron +1535.5%
Contains more CopperCopper +586.9%
Contains more ZincZinc +1528.6%
Contains more PhosphorusPhosphorus +1108.8%
Contains more ManganeseManganese +1071.4%
Contains more SeleniumSelenium +13850%

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.
Kiwi
4
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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +1371.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +595.2%
Contains more Vitamin KVitamin K +619.6%
Contains more Vitamin B1Vitamin B1 +2540.7%
Contains more Vitamin B2Vitamin B2 +748%
Contains more Vitamin B3Vitamin B3 +244.3%
Contains more Vitamin B5Vitamin B5 +329%
Contains more Vitamin B6Vitamin B6 +652.4%
Contains more FolateFolate +2000%
Contains more CholineCholine +748.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +633.2%
Contains more ProteinProtein +1778.9%
Contains more FatsFats +136.5%
Contains more CarbsCarbs +326.7%
Contains more OtherOther +468.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -87.7%
Contains more Mono. FatMonounsaturated fat +387.2%
Contains more Poly. FatPolyunsaturated fat +41.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwi
4
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +3061.5%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1220%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwi Bean raw
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kiwi Bean raw DV% diff.
Folate 25µg 525µg 125%
Vitamin C 92.7mg 6.3mg 96%
Copper 0.13mg 0.893mg 85%
Iron 0.31mg 5.07mg 60%
Vitamin B1 0.027mg 0.713mg 57%
Phosphorus 34mg 411mg 54%
Fiber 3g 15.5g 50%
Selenium 0.2µg 27.9µg 50%
Manganese 0.098mg 1.148mg 46%
Protein 1.14g 21.42g 41%
Magnesium 17mg 176mg 38%
Vitamin B6 0.063mg 0.474mg 32%
Potassium 312mg 1393mg 32%
Vitamin K 40.3µg 5.6µg 29%
Zinc 0.14mg 2.28mg 19%
Carbs 14.66g 62.55g 16%
Vitamin B2 0.025mg 0.212mg 14%
Calories 61kcal 347kcal 14%
Starch 0g 34.17g 14%
Vitamin B5 0.183mg 0.785mg 12%
Choline 7.8mg 66.2mg 11%
Vitamin E 1.46mg 0.21mg 8%
Calcium 34mg 113mg 8%
Fructose 4.35g 0g 5%
Vitamin B3 0.341mg 1.174mg 5%
Fats 0.52g 1.23g 1%
Saturated fat 0.029g 0.235g 1%
Polyunsaturated fat 0.287g 0.407g 1%
Net carbs 11.66g 47.05g N/A
Sugar 8.99g 2.11g N/A
Sodium 3mg 12mg 0%
Vitamin A 4µg 0µg 0%
Monounsaturated fat 0.047g 0.229g 0%
Tryptophan 0.015mg 0.237mg 0%
Threonine 0.047mg 0.81mg 0%
Isoleucine 0.051mg 0.871mg 0%
Leucine 0.066mg 1.558mg 0%
Lysine 0.061mg 1.356mg 0%
Methionine 0.024mg 0.259mg 0%
Phenylalanine 0.044mg 1.095mg 0%
Valine 0.057mg 0.998mg 0%
Histidine 0.027mg 0.556mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Kiwi
67%
Bean raw
Minerals Daily Need Coverage Score
14%
Kiwi
131%
Bean raw

Comparison summary

Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 0.206g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $1)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 6.88g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.