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  6. Kiwi vs. Adzuki bean

Kiwi vs. Adzuki bean — In-Depth Nutrition Comparison

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How are kiwi and adzuki bean different?

  • Kiwi is higher in vitamin C; however, adzuki bean is richer in folate, copper, manganese, iron, phosphorus, zinc, fiber, vitamin B1, and potassium.
  • Daily need coverage for folate for adzuki bean is 149% higher.
  • Adzuki bean has a lower glycemic index (29) than kiwi (58).

Kiwifruit, green, raw and Beans, adzuki, mature seeds, raw are the varieties used in this article.

Infographic

Kiwi vs Adzuki bean 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
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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains less SodiumSodium -40%
Contains more MagnesiumMagnesium +647.1%
Contains more CalciumCalcium +94.1%
Contains more PotassiumPotassium +301.9%
Contains more IronIron +1506.5%
Contains more CopperCopper +741.5%
Contains more ZincZinc +3500%
Contains more PhosphorusPhosphorus +1020.6%
Contains more ManganeseManganese +1665.3%
Contains more SeleniumSelenium +1450%

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
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%
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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1585.2%
Contains more Vitamin B2Vitamin B2 +780%
Contains more Vitamin B3Vitamin B3 +671.3%
Contains more Vitamin B5Vitamin B5 +703.8%
Contains more Vitamin B6Vitamin B6 +457.1%
Contains more FolateFolate +2388%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Adzuki bean DV% diff.
Folate 25µg 622µg 149%
Copper 0.13mg 1.094mg 107%
Vitamin C 92.7mg 0mg 103%
Manganese 0.098mg 1.73mg 71%
Iron 0.31mg 4.98mg 58%
Phosphorus 34mg 381mg 50%
Zinc 0.14mg 5.04mg 45%
Fiber 3g 12.7g 39%
Protein 1.14g 19.87g 37%
Vitamin B1 0.027mg 0.455mg 36%
Vitamin K 40.3µg 34%
Potassium 312mg 1254mg 28%
Vitamin B5 0.183mg 1.471mg 26%
Magnesium 17mg 127mg 26%
Vitamin B6 0.063mg 0.351mg 22%
Carbs 14.66g 62.9g 16%
Vitamin B2 0.025mg 0.22mg 15%
Vitamin B3 0.341mg 2.63mg 14%
Calories 61kcal 329kcal 13%
Vitamin E 1.46mg 10%
Selenium 0.2µg 3.1µg 5%
Fructose 4.35g 5%
Calcium 34mg 66mg 3%
Polyunsaturated fat 0.287g 0.113g 1%
Choline 7.8mg 1%
Saturated fat 0.029g 0.191g 1%
Fats 0.52g 0.53g 0%
Net carbs 11.66g 50.2g N/A
Sugar 8.99g N/A
Sodium 3mg 5mg 0%
Vitamin A 4µg 1µg 0%
Monounsaturated fat 0.047g 0.05g 0%
Tryptophan 0.015mg 0.191mg 0%
Threonine 0.047mg 0.674mg 0%
Isoleucine 0.051mg 0.791mg 0%
Leucine 0.066mg 1.668mg 0%
Lysine 0.061mg 1.497mg 0%
Methionine 0.024mg 0.21mg 0%
Phenylalanine 0.044mg 1.052mg 0%
Valine 0.057mg 1.023mg 0%
Histidine 0.027mg 0.524mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more WaterWater +518.1%
Contains more ProteinProtein +1643%
Contains more CarbsCarbs +329.1%
Contains more OtherOther +434.4%
~equal in Fats ~0.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Poly. FatPolyunsaturated fat +154%
~equal in Monounsaturated fat ~0.05g

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.