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  6. Kiwi vs. Broad bean raw

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

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Differences between kiwi and broad bean raw

  • Kiwi has more vitamin C, while broad bean raw has more folate, copper, manganese, vitamin B2, fiber, iron, phosphorus, vitamin B3, and vitamin B1.
  • Kiwi's daily need coverage for vitamin C is 99% higher.
  • Kiwi has a lower glycemic index. The glycemic index of kiwi is 58, while the glycemic index of broad bean raw is 79.

The food types used in this comparison are Kiwifruit, green, raw and Beans, fava, in pod, raw.

Infographic

Kiwi vs Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains less SodiumSodium -88%
Contains more MagnesiumMagnesium +94.1%
Contains more IronIron +400%
Contains more CopperCopper +209.2%
Contains more ZincZinc +614.3%
Contains more PhosphorusPhosphorus +279.4%
Contains more ManganeseManganese +574.5%
Contains more SeleniumSelenium +300%
~equal in Calcium ~37mg
~equal in Potassium ~332mg

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
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 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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin CVitamin C +2405.4%
Contains more Vitamin EVitamin E +25.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +325%
Contains more Vitamin B1Vitamin B1 +392.6%
Contains more Vitamin B2Vitamin B2 +1060%
Contains more Vitamin B3Vitamin B3 +559.5%
Contains more Vitamin B5Vitamin B5 +23%
Contains more Vitamin B6Vitamin B6 +65.1%
Contains more FolateFolate +492%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~40.9µg

All nutrients comparison - raw data values

Nutrient Kiwi Broad bean raw DV% diff.
Vitamin C 92.7mg 3.7mg 99%
Folate 25µg 148µg 31%
Copper 0.13mg 0.402mg 30%
Manganese 0.098mg 0.661mg 24%
Vitamin B2 0.025mg 0.29mg 20%
Fiber 3g 7.5g 18%
Iron 0.31mg 1.55mg 16%
Protein 1.14g 7.92g 14%
Phosphorus 34mg 129mg 14%
Vitamin B3 0.341mg 2.249mg 12%
Vitamin B1 0.027mg 0.133mg 9%
Zinc 0.14mg 1mg 8%
Fructose 4.35g 5%
Magnesium 17mg 33mg 4%
Vitamin B6 0.063mg 0.104mg 3%
Vitamin E 1.46mg 1.16mg 2%
Calories 61kcal 88kcal 1%
Potassium 312mg 332mg 1%
Vitamin K 40.3µg 40.9µg 1%
Vitamin B5 0.183mg 0.225mg 1%
Choline 7.8mg 1%
Carbs 14.66g 17.63g 1%
Selenium 0.2µg 0.8µg 1%
Vitamin A 4µg 17µg 1%
Sodium 3mg 25mg 1%
Fats 0.52g 0.73g 0%
Net carbs 11.66g 10.13g N/A
Calcium 34mg 37mg 0%
Sugar 8.99g 9.21g N/A
Saturated fat 0.029g 0.118g 0%
Monounsaturated fat 0.047g 0.104g 0%
Polyunsaturated fat 0.287g 0.342g 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more WaterWater +14.4%
Contains more ProteinProtein +594.7%
Contains more FatsFats +40.4%
Contains more CarbsCarbs +20.3%
Contains more OtherOther +83.6%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains less Sat. FatSaturated fat -75.4%
Contains more Mono. FatMonounsaturated fat +121.3%
Contains more Poly. FatPolyunsaturated fat +19.2%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.