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  6. Kiwi vs. Black gram

Kiwi vs. Black gram — In-Depth Nutrition Comparison

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Differences between kiwi and black gram

  • Kiwi has more vitamin C, while black gram has more copper, iron, manganese, fiber, magnesium, phosphorus, folate, zinc, and vitamin B1.
  • Kiwi's daily need coverage for vitamin C is 103% higher.
  • Black gram has a lower glycemic index. The glycemic index of black gram is 43, while the glycemic index of kiwi is 58.

The food types used in this comparison are Kiwifruit, green, raw and Mungo beans, mature seeds, raw.

Infographic

Kiwi vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains less SodiumSodium -92.1%
Contains more MagnesiumMagnesium +1470.6%
Contains more CalciumCalcium +305.9%
Contains more PotassiumPotassium +215.1%
Contains more IronIron +2341.9%
Contains more CopperCopper +654.6%
Contains more ZincZinc +2292.9%
Contains more PhosphorusPhosphorus +1014.7%
Contains more ManganeseManganese +1458.2%
Contains more SeleniumSelenium +4000%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +911.1%
Contains more Vitamin B2Vitamin B2 +916%
Contains more Vitamin B3Vitamin B3 +324.3%
Contains more Vitamin B5Vitamin B5 +395.1%
Contains more Vitamin B6Vitamin B6 +346%
Contains more FolateFolate +764%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Black gram DV% diff.
Vitamin C 92.7mg 0mg 103%
Copper 0.13mg 0.981mg 95%
Iron 0.31mg 7.57mg 91%
Manganese 0.098mg 1.527mg 62%
Fiber 3g 18.3g 61%
Magnesium 17mg 267mg 60%
Phosphorus 34mg 379mg 49%
Folate 25µg 216µg 48%
Protein 1.14g 25.21g 48%
Vitamin K 40.3µg 34%
Zinc 0.14mg 3.35mg 29%
Vitamin B1 0.027mg 0.273mg 21%
Potassium 312mg 983mg 20%
Vitamin B2 0.025mg 0.254mg 18%
Vitamin B6 0.063mg 0.281mg 17%
Carbs 14.66g 58.99g 15%
Selenium 0.2µg 8.2µg 15%
Vitamin B5 0.183mg 0.906mg 14%
Calories 61kcal 341kcal 14%
Vitamin E 1.46mg 10%
Calcium 34mg 138mg 10%
Vitamin B3 0.341mg 1.447mg 7%
Polyunsaturated fat 0.287g 1.071g 5%
Fructose 4.35g 5%
Sodium 3mg 38mg 2%
Fats 0.52g 1.64g 2%
Choline 7.8mg 1%
Net carbs 11.66g 40.69g N/A
Sugar 8.99g N/A
Vitamin A 4µg 1µg 0%
Saturated fat 0.029g 0.114g 0%
Monounsaturated fat 0.047g 0.085g 0%
Tryptophan 0.015mg 0.263mg 0%
Threonine 0.047mg 0.875mg 0%
Isoleucine 0.051mg 1.287mg 0%
Leucine 0.066mg 2.089mg 0%
Lysine 0.061mg 1.674mg 0%
Methionine 0.024mg 0.367mg 0%
Phenylalanine 0.044mg 1.473mg 0%
Valine 0.057mg 1.416mg 0%
Histidine 0.027mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more WaterWater +669.2%
Contains more ProteinProtein +2111.4%
Contains more FatsFats +215.4%
Contains more CarbsCarbs +302.4%
Contains more OtherOther +450.8%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -74.6%
Contains more Mono. FatMonounsaturated fat +80.9%
Contains more Poly. FatPolyunsaturated fat +273.2%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.