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  6. Kiwi vs. Lupin Bean Raw

Kiwi vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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The main differences between kiwi and lupin Bean Raw

  • Kiwi is richer in vitamin C, yet lupin Bean Raw is richer in manganese, copper, folate, fiber, phosphorus, vitamin B1, iron, magnesium, and zinc.
  • Daily need coverage for manganese for lupin Bean Raw is 99% higher.
  • Kiwi contains 19 times more vitamin C than lupin Bean Raw. Kiwi contains 92.7mg of vitamin C, while lupin Bean Raw contains 4.8mg.

Food types used in this article are Kiwifruit, green, raw and Lupins, mature seeds, raw.

Infographic

Kiwi vs Lupin 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +1064.7%
Contains more CalciumCalcium +417.6%
Contains more PotassiumPotassium +224.7%
Contains more IronIron +1306.5%
Contains more CopperCopper +686.2%
Contains more ZincZinc +3292.9%
Contains more PhosphorusPhosphorus +1194.1%
Contains more ManganeseManganese +2330.6%
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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin CVitamin C +1831.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2270.4%
Contains more Vitamin B2Vitamin B2 +780%
Contains more Vitamin B3Vitamin B3 +542.2%
Contains more Vitamin B5Vitamin B5 +309.8%
Contains more Vitamin B6Vitamin B6 +466.7%
Contains more FolateFolate +1320%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Lupin Bean Raw DV% diff.
Copper 0.13mg 1.022mg 99%
Manganese 0.098mg 2.382mg 99%
Vitamin C 92.7mg 4.8mg 98%
Folate 25µg 355µg 83%
Protein 1.14g 36.17g 70%
Fiber 3g 18.9g 64%
Phosphorus 34mg 440mg 58%
Vitamin B1 0.027mg 0.64mg 51%
Iron 0.31mg 4.36mg 51%
Magnesium 17mg 198mg 43%
Zinc 0.14mg 4.75mg 42%
Vitamin K 40.3µg 34%
Vitamin B6 0.063mg 0.357mg 23%
Potassium 312mg 1013mg 21%
Calories 61kcal 371kcal 16%
Vitamin B2 0.025mg 0.22mg 15%
Selenium 0.2µg 8.2µg 15%
Fats 0.52g 9.74g 14%
Polyunsaturated fat 0.287g 2.439g 14%
Calcium 34mg 176mg 14%
Vitamin B3 0.341mg 2.19mg 12%
Vitamin B5 0.183mg 0.75mg 11%
Vitamin E 1.46mg 10%
Monounsaturated fat 0.047g 3.94g 10%
Carbs 14.66g 40.37g 9%
Fructose 4.35g 5%
Saturated fat 0.029g 1.156g 5%
Choline 7.8mg 1%
Sodium 3mg 15mg 1%
Net carbs 11.66g 21.47g N/A
Sugar 8.99g N/A
Vitamin A 4µg 0µg 0%
Tryptophan 0.015mg 0.289mg 0%
Threonine 0.047mg 1.331mg 0%
Isoleucine 0.051mg 1.615mg 0%
Leucine 0.066mg 2.743mg 0%
Lysine 0.061mg 1.933mg 0%
Methionine 0.024mg 0.255mg 0%
Phenylalanine 0.044mg 1.435mg 0%
Valine 0.057mg 1.51mg 0%
Histidine 0.027mg 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more WaterWater +695.7%
Contains more ProteinProtein +3072.8%
Contains more FatsFats +1773.1%
Contains more CarbsCarbs +175.4%
Contains more OtherOther +437.7%

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +8283%
Contains more Poly. FatPolyunsaturated fat +749.8%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.