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  6. Kiwi vs. Baked beans

Kiwi vs. Baked beans — In-Depth Nutrition Comparison

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Summary of differences between kiwi and baked beans

  • Kiwi has more vitamin C; however, baked beans are higher in iron, phosphorus, fiber, selenium, vitamin B1, manganese, and magnesium.
  • Kiwi covers your daily need for vitamin C, 102% more than baked beans.
  • Kiwi has less saturated fat.
  • The glycemic index of kiwi is higher.

These are the specific foods used in this comparison Kiwifruit, green, raw and Beans, baked, home prepared.

Infographic

Kiwi vs Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains less SodiumSodium -99.3%
Contains more MagnesiumMagnesium +152.9%
Contains more CalciumCalcium +79.4%
Contains more PotassiumPotassium +14.7%
Contains more IronIron +541.9%
Contains more CopperCopper +22.3%
Contains more ZincZinc +421.4%
Contains more PhosphorusPhosphorus +220.6%
Contains more ManganeseManganese +160.2%
Contains more SeleniumSelenium +2750%

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
6
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +8327.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +18.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +403.7%
Contains more Vitamin B2Vitamin B2 +96%
Contains more Vitamin B3Vitamin B3 +19.6%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more FolateFolate +92%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Baked beans DV% diff.
Vitamin C 92.7mg 1.1mg 102%
Vitamin K 40.3µg 34%
Iron 0.31mg 1.99mg 21%
Sodium 3mg 422mg 18%
Phosphorus 34mg 109mg 11%
Selenium 0.2µg 5.7µg 10%
Fiber 3g 5.5g 10%
Vitamin E 1.46mg 10%
Vitamin B1 0.027mg 0.136mg 9%
Saturated fat 0.029g 1.948g 9%
Protein 1.14g 5.54g 9%
Fats 0.52g 5.15g 7%
Manganese 0.098mg 0.255mg 7%
Folate 25µg 48µg 6%
Magnesium 17mg 43mg 6%
Monounsaturated fat 0.047g 2.133g 5%
Calories 61kcal 155kcal 5%
Fructose 4.35g 5%
Zinc 0.14mg 0.73mg 5%
Copper 0.13mg 0.159mg 3%
Polyunsaturated fat 0.287g 0.74g 3%
Calcium 34mg 61mg 3%
Vitamin B6 0.063mg 0.09mg 2%
Cholesterol 0mg 5mg 2%
Carbs 14.66g 21.63g 2%
Vitamin B2 0.025mg 0.049mg 2%
Vitamin B5 0.183mg 0.155mg 1%
Choline 7.8mg 1%
Potassium 312mg 358mg 1%
Net carbs 11.66g 16.13g N/A
Sugar 8.99g N/A
Vitamin A 4µg 0µg 0%
Vitamin B3 0.341mg 0.408mg 0%
Tryptophan 0.015mg 0.067mg 0%
Threonine 0.047mg 0.228mg 0%
Isoleucine 0.051mg 0.242mg 0%
Leucine 0.066mg 0.428mg 0%
Lysine 0.061mg 0.379mg 0%
Methionine 0.024mg 0.086mg 0%
Phenylalanine 0.044mg 0.287mg 0%
Valine 0.057mg 0.282mg 0%
Histidine 0.027mg 0.153mg 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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more WaterWater +27.5%
Contains more ProteinProtein +386%
Contains more FatsFats +890.4%
Contains more CarbsCarbs +47.5%
Contains more OtherOther +311.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +4438.3%
Contains more Poly. FatPolyunsaturated fat +157.8%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.