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  6. Kiwi vs. Green beans

Kiwi vs. Green beans — In-Depth Nutrition Comparison

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Differences between kiwi and green beans

  • Kiwi has more vitamin C, copper, and vitamin E, while green beans have more vitamin A, manganese, vitamin K, and vitamin B2.
  • Kiwi's daily need coverage for vitamin C is 92% higher.
  • Green beans contain 3 times less vitamin E than kiwi. Kiwi contains 1.46mg of vitamin E, while green beans contain 0.46mg.
  • The amount of sugar in green beans is lower.
  • Green beans have a lower glycemic index. The glycemic index of green beans is 20, while the glycemic index of kiwi is 58.

The food types used in this comparison are Kiwifruit, green, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Kiwi vs Green 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
3
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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more PotassiumPotassium +113.7%
Contains more CopperCopper +128.1%
Contains more PhosphorusPhosphorus +17.2%
Contains more CalciumCalcium +29.4%
Contains more IronIron +109.7%
Contains more ZincZinc +78.6%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +190.8%
~equal in Magnesium ~18mg
~equal in Selenium ~0.2µg

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
4
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19%
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25%
Contains more Vitamin CVitamin C +855.7%
Contains more Vitamin EVitamin E +217.4%
Contains more Vitamin B5Vitamin B5 +147.3%
Contains more Vitamin B6Vitamin B6 +12.5%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B1Vitamin B1 +174.1%
Contains more Vitamin B2Vitamin B2 +288%
Contains more Vitamin B3Vitamin B3 +80.1%
Contains more Vitamin KVitamin K +18.9%
Contains more FolateFolate +32%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Green beans DV% diff.
Vitamin C 92.7mg 9.7mg 92%
Copper 0.13mg 0.057mg 8%
Manganese 0.098mg 0.285mg 8%
Vitamin E 1.46mg 0.46mg 7%
Vitamin B2 0.025mg 0.097mg 6%
Vitamin K 40.3µg 47.9µg 6%
Potassium 312mg 146mg 5%
Fructose 4.35g 5%
Iron 0.31mg 0.65mg 4%
Vitamin B1 0.027mg 0.074mg 4%
Vitamin A 4µg 32µg 3%
Protein 1.14g 1.89g 2%
Carbs 14.66g 7.88g 2%
Vitamin B3 0.341mg 0.614mg 2%
Vitamin B5 0.183mg 0.074mg 2%
Folate 25µg 33µg 2%
Choline 7.8mg 16.9mg 2%
Calories 61kcal 35kcal 1%
Calcium 34mg 44mg 1%
Fiber 3g 3.2g 1%
Zinc 0.14mg 0.25mg 1%
Phosphorus 34mg 29mg 1%
Vitamin B6 0.063mg 0.056mg 1%
Polyunsaturated fat 0.287g 0.145g 1%
Fats 0.52g 0.28g 0%
Net carbs 11.66g 4.68g N/A
Magnesium 17mg 18mg 0%
Sugar 8.99g 3.63g N/A
Sodium 3mg 1mg 0%
Selenium 0.2µg 0.2µg 0%
Saturated fat 0.029g 0.064g 0%
Monounsaturated fat 0.047g 0.011g 0%
Tryptophan 0.015mg 0.02mg 0%
Threonine 0.047mg 0.082mg 0%
Isoleucine 0.051mg 0.069mg 0%
Leucine 0.066mg 0.116mg 0%
Lysine 0.061mg 0.091mg 0%
Methionine 0.024mg 0.023mg 0%
Phenylalanine 0.044mg 0.069mg 0%
Valine 0.057mg 0.093mg 0%
Histidine 0.027mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more FatsFats +85.7%
Contains more CarbsCarbs +86%
Contains more ProteinProtein +65.8%
Contains more OtherOther +19.7%
~equal in Water ~89.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
3
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -54.7%
Contains more Mono. FatMonounsaturated fat +327.3%
Contains more Poly. FatPolyunsaturated fat +97.9%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.