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  6. Kiwi vs. Navy bean raw

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

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The main differences between kiwi and navy bean raw

  • Kiwi is richer in vitamin C, yet navy bean raw is richer in vitamin B1, folate, copper, iron, magnesium, vitamin B2, manganese, vitamin B5, and vitamin B6.
  • Daily need coverage for vitamin C for kiwi is 82% higher.
  • Navy bean raw has a lower glycemic index than kiwi.

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

Infographic

Kiwi vs Navy 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
2
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +126.7%
Contains less SodiumSodium -76.9%
Contains more MagnesiumMagnesium +494.1%
Contains more IronIron +522.6%
Contains more CopperCopper +173.8%
Contains more ZincZinc +535.7%
Contains more PhosphorusPhosphorus +194.1%
Contains more ManganeseManganese +316.3%
Contains more SeleniumSelenium +200%
~equal in Potassium ~307mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +393.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1344.4%
Contains more Vitamin B2Vitamin B2 +760%
Contains more Vitamin B3Vitamin B3 +257.8%
Contains more Vitamin B5Vitamin B5 +350.8%
Contains more Vitamin B6Vitamin B6 +203.2%
Contains more FolateFolate +428%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Navy bean raw DV% diff.
Vitamin C 92.7mg 18.8mg 82%
Vitamin K 40.3µg 34%
Vitamin B1 0.027mg 0.39mg 30%
Folate 25µg 132µg 27%
Copper 0.13mg 0.356mg 25%
Iron 0.31mg 1.93mg 20%
Magnesium 17mg 101mg 20%
Vitamin B2 0.025mg 0.215mg 15%
Manganese 0.098mg 0.408mg 13%
Vitamin B5 0.183mg 0.825mg 13%
Fiber 3g 12%
Vitamin E 1.46mg 10%
Vitamin B6 0.063mg 0.191mg 10%
Protein 1.14g 6.15g 10%
Phosphorus 34mg 100mg 9%
Zinc 0.14mg 0.89mg 7%
Vitamin B3 0.341mg 1.22mg 5%
Fructose 4.35g 5%
Calcium 34mg 15mg 2%
Selenium 0.2µg 0.6µg 1%
Carbs 14.66g 13.05g 1%
Choline 7.8mg 1%
Polyunsaturated fat 0.287g 0.407g 1%
Calories 61kcal 67kcal 0%
Fats 0.52g 0.7g 0%
Net carbs 11.66g 13.05g N/A
Potassium 312mg 307mg 0%
Sugar 8.99g N/A
Sodium 3mg 13mg 0%
Vitamin A 4µg 0µg 0%
Saturated fat 0.029g 0.085g 0%
Monounsaturated fat 0.047g 0.052g 0%
Tryptophan 0.015mg 0.064mg 0%
Threonine 0.047mg 0.258mg 0%
Isoleucine 0.051mg 0.273mg 0%
Leucine 0.066mg 0.442mg 0%
Lysine 0.061mg 0.35mg 0%
Methionine 0.024mg 0.064mg 0%
Phenylalanine 0.044mg 0.31mg 0%
Valine 0.057mg 0.316mg 0%
Histidine 0.027mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more CarbsCarbs +12.3%
Contains more ProteinProtein +439.5%
Contains more FatsFats +34.6%
Contains more OtherOther +55.7%
~equal in Water ~79.15g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -65.9%
Contains more Mono. FatMonounsaturated fat +10.6%
Contains more Poly. FatPolyunsaturated fat +41.8%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.