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  6. Kiwi vs. Cranberry bean raw

Kiwi vs. Cranberry bean raw — In-Depth Nutrition Comparison

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What are the differences between kiwi and cranberry bean raw?

  • Kiwi is higher in vitamin C; however, cranberry bean raw is richer in folate, fiber, copper, vitamin B1, iron, phosphorus, manganese, magnesium, and zinc.
  • Cranberry bean raw's daily need coverage for folate is 145% more.
  • Cranberry bean raw has a lower glycemic index (35) than kiwi (58).

We used Kiwifruit, green, raw and Beans, cranberry (roman), mature seeds, raw types in this article.

Infographic

Kiwi vs Cranberry 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
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +817.6%
Contains more CalciumCalcium +273.5%
Contains more PotassiumPotassium +326.9%
Contains more IronIron +1512.9%
Contains more CopperCopper +510.8%
Contains more ZincZinc +2492.9%
Contains more PhosphorusPhosphorus +994.1%
Contains more ManganeseManganese +838.8%
Contains more SeleniumSelenium +6250%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2666.7%
Contains more Vitamin B2Vitamin B2 +752%
Contains more Vitamin B3Vitamin B3 +326.7%
Contains more Vitamin B5Vitamin B5 +308.7%
Contains more Vitamin B6Vitamin B6 +390.5%
Contains more FolateFolate +2316%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Cranberry bean raw DV% diff.
Folate 25µg 604µg 145%
Vitamin C 92.7mg 0mg 103%
Fiber 3g 24.7g 87%
Copper 0.13mg 0.794mg 74%
Vitamin B1 0.027mg 0.747mg 60%
Iron 0.31mg 5mg 59%
Phosphorus 34mg 372mg 48%
Protein 1.14g 23.03g 44%
Manganese 0.098mg 0.92mg 36%
Vitamin K 40.3µg 34%
Magnesium 17mg 156mg 33%
Zinc 0.14mg 3.63mg 32%
Potassium 312mg 1332mg 30%
Selenium 0.2µg 12.7µg 23%
Vitamin B6 0.063mg 0.309mg 19%
Carbs 14.66g 60.05g 15%
Vitamin B2 0.025mg 0.213mg 14%
Calories 61kcal 335kcal 14%
Vitamin B5 0.183mg 0.748mg 11%
Vitamin E 1.46mg 10%
Calcium 34mg 127mg 9%
Vitamin B3 0.341mg 1.455mg 7%
Fructose 4.35g 5%
Polyunsaturated fat 0.287g 0.527g 2%
Fats 0.52g 1.23g 1%
Choline 7.8mg 1%
Saturated fat 0.029g 0.316g 1%
Net carbs 11.66g 35.35g N/A
Sugar 8.99g N/A
Sodium 3mg 6mg 0%
Vitamin A 4µg 0µg 0%
Monounsaturated fat 0.047g 0.106g 0%
Tryptophan 0.015mg 0.273mg 0%
Threonine 0.047mg 0.969mg 0%
Isoleucine 0.051mg 1.017mg 0%
Leucine 0.066mg 1.838mg 0%
Lysine 0.061mg 1.58mg 0%
Methionine 0.024mg 0.346mg 0%
Phenylalanine 0.044mg 1.245mg 0%
Valine 0.057mg 1.205mg 0%
Histidine 0.027mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +570.5%
Contains more ProteinProtein +1920.2%
Contains more FatsFats +136.5%
Contains more CarbsCarbs +309.6%
Contains more OtherOther +441%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -90.8%
Contains more Mono. FatMonounsaturated fat +125.5%
Contains more Poly. FatPolyunsaturated fat +83.6%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.