Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Kiwi vs. Black turtle bean — In-Depth Nutrition Comparison

Compare

The main differences between kiwi and black turtle bean

  • Kiwi is richer in vitamin C, yet black turtle bean is richer in iron, folate, copper, vitamin B1, phosphorus, fiber, manganese, potassium, and magnesium.
  • Daily need coverage for iron for black turtle bean is 105% higher.
  • Black turtle bean has a lower glycemic index than kiwi.

Food types used in this article are Kiwifruit, green, raw and Beans, black turtle, mature seeds, raw.

Infographic

Kiwi vs Black turtle 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
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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +841.2%
Contains more CalciumCalcium +370.6%
Contains more PotassiumPotassium +380.8%
Contains more IronIron +2706.5%
Contains more CopperCopper +669.2%
Contains more ZincZinc +1471.4%
Contains more PhosphorusPhosphorus +1194.1%
Contains more ManganeseManganese +920.4%
Contains more SeleniumSelenium +1500%

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
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +595.2%
Contains more Vitamin KVitamin K +619.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +3233.3%
Contains more Vitamin B2Vitamin B2 +672%
Contains more Vitamin B3Vitamin B3 +473.3%
Contains more Vitamin B5Vitamin B5 +391.3%
Contains more Vitamin B6Vitamin B6 +354%
Contains more FolateFolate +1676%
~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% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +655.2%
Contains more ProteinProtein +1764%
Contains more FatsFats +73.1%
Contains more CarbsCarbs +331.4%
Contains more OtherOther +490.2%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -87.5%
Contains more Mono. FatMonounsaturated fat +66%
Contains more Poly. FatPolyunsaturated fat +34.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwi Black turtle bean
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 Black turtle bean DV% diff.
Folate 25µg 444µg 105%
Iron 0.31mg 8.7mg 105%
Vitamin C 92.7mg 0mg 103%
Copper 0.13mg 1mg 97%
Vitamin B1 0.027mg 0.9mg 73%
Phosphorus 34mg 440mg 58%
Fiber 3g 15.5g 50%
Protein 1.14g 21.25g 40%
Manganese 0.098mg 1mg 39%
Potassium 312mg 1500mg 35%
Magnesium 17mg 160mg 34%
Vitamin K 40.3µg 5.6µg 29%
Zinc 0.14mg 2.2mg 19%
Vitamin B6 0.063mg 0.286mg 17%
Carbs 14.66g 63.25g 16%
Vitamin B5 0.183mg 0.899mg 14%
Calories 61kcal 339kcal 14%
Calcium 34mg 160mg 13%
Vitamin B2 0.025mg 0.193mg 13%
Vitamin B3 0.341mg 1.955mg 10%
Vitamin E 1.46mg 0.21mg 8%
Fructose 4.35g 5%
Selenium 0.2µg 3.2µg 5%
Fats 0.52g 0.9g 1%
Choline 7.8mg 1%
Saturated fat 0.029g 0.232g 1%
Polyunsaturated fat 0.287g 0.387g 1%
Net carbs 11.66g 47.75g N/A
Sugar 8.99g 2.12g N/A
Sodium 3mg 9mg 0%
Vitamin A 4µg 0µg 0%
Monounsaturated fat 0.047g 0.078g 0%
Tryptophan 0.015mg 0.252mg 0%
Threonine 0.047mg 0.894mg 0%
Isoleucine 0.051mg 0.938mg 0%
Leucine 0.066mg 1.697mg 0%
Lysine 0.061mg 1.459mg 0%
Methionine 0.024mg 0.32mg 0%
Phenylalanine 0.044mg 1.149mg 0%
Valine 0.057mg 1.112mg 0%
Histidine 0.027mg 0.592mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Black turtle bean
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
60%
Black turtle bean
Minerals Daily Need Coverage Score
14%
Kiwi
135%
Black turtle bean

Comparison summary

Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 0.203g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $1.1)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 6.87g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Black turtle bean
Black turtle bean 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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.