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.
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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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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