Kiwi vs. Refried beans — In-Depth Nutrition Comparison
Compare
Differences between kiwi and refried beans
- Kiwi has more vitamin C, vitamin K, and vitamin E, while refried beans have more iron, selenium, manganese, and phosphorus.
- Kiwi's daily need coverage for vitamin C is 96% higher.
- Refried beans contain 19 times less vitamin K than kiwi. Kiwi contains 40.3µg of vitamin K, while refried beans contain 2.1µg.
- The amount of sodium in kiwi is lower.
- Refried beans have a lower glycemic index. The glycemic index of refried beans is 38, while the glycemic index of kiwi is 58.
The food types used in this comparison are Kiwifruit, green, raw and Refried beans, canned, traditional style (includes USDA commodity).
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.
| Contains more CalciumCalcium | +17.2% |
| Contains less SodiumSodium | -99.2% |
| Contains more MagnesiumMagnesium | +105.9% |
| Contains more IronIron | +364.5% |
| Contains more ZincZinc | +314.3% |
| Contains more PhosphorusPhosphorus | +170.6% |
| Contains more ManganeseManganese | +194.9% |
| Contains more SeleniumSelenium | +2800% |
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.
| Contains more Vitamin CVitamin C | +1445% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1522.2% |
| Contains more Vitamin KVitamin K | +1819% |
| Contains more FolateFolate | +127.3% |
| Contains more Vitamin B1Vitamin B1 | +181.5% |
| Contains more Vitamin B2Vitamin B2 | +216% |
| Contains more Vitamin B6Vitamin B6 | +63.5% |
| Contains more CholineCholine | +171.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
| Contains more ProteinProtein | +336.8% |
| Contains more FatsFats | +286.5% |
| Contains more OtherOther | +180.3% |
~equal in
Carbs
~13.55g
~equal in
Water
~77.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
Saturated fat:
Sat. Fat
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
| Contains less Sat. FatSaturated fat | -95.4% |
| Contains more Mono. FatMonounsaturated fat | +1178.7% |
| Contains more Poly. FatPolyunsaturated fat | +89.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.15 g
Glucose:
4.11 g
Fructose:
4.35 g
Lactose:
0 g
Maltose:
0.19 g
Galactose:
0.17 g
Starch:
7.43 g
Sucrose:
0.54 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +260% |
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 92.7mg | 6mg | 96% |
| Vitamin K | 40.3µg | 2.1µg | 32% |
| Histidine | 0.027mg | 153mg | 22% |
| Sodium | 3mg | 370mg | 16% |
| Iron | 0.31mg | 1.44mg | 14% |
| Selenium | 0.2µg | 5.8µg | 10% |
| Vitamin E | 1.46mg | 0.09mg | 9% |
| Phosphorus | 34mg | 92mg | 8% |
| Manganese | 0.098mg | 0.289mg | 8% |
| Protein | 1.14g | 4.98g | 8% |
| Fructose | 4.35g | 0g | 5% |
| Vitamin B1 | 0.027mg | 0.076mg | 4% |
| Vitamin B2 | 0.025mg | 0.079mg | 4% |
| Zinc | 0.14mg | 0.58mg | 4% |
| Folate | 25µg | 11µg | 4% |
| Magnesium | 17mg | 35mg | 4% |
| Starch | 0g | 7.43g | 3% |
| Vitamin B6 | 0.063mg | 0.103mg | 3% |
| Saturated fat | 0.029g | 0.631g | 3% |
| Fiber | 3g | 3.7g | 3% |
| Polyunsaturated fat | 0.287g | 0.543g | 2% |
| Choline | 7.8mg | 21.2mg | 2% |
| Fats | 0.52g | 2.01g | 2% |
| Calories | 61kcal | 90kcal | 1% |
| Calcium | 34mg | 29mg | 1% |
| Monounsaturated fat | 0.047g | 0.601g | 1% |
| Carbs | 14.66g | 13.55g | 0% |
| Net carbs | 11.66g | 9.85g | N/A |
| Potassium | 312mg | 319mg | 0% |
| Sugar | 8.99g | 0.54g | N/A |
| Copper | 0.13mg | 0.129mg | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin B3 | 0.341mg | 0.367mg | 0% |
| Vitamin B5 | 0.183mg | 0.189mg | 0% |
| Trans fat | 0g | 0.016g | N/A |
| Tryptophan | 0.015mg | 0.065mg | 0% |
| Threonine | 0.047mg | 0.231mg | 0% |
| Isoleucine | 0.051mg | 0.242mg | 0% |
| Leucine | 0.066mg | 0.438mg | 0% |
| Lysine | 0.061mg | 0.377mg | 0% |
| Methionine | 0.024mg | 0.083mg | 0% |
| Phenylalanine | 0.044mg | 0.297mg | 0% |
| Valine | 0.057mg | 0.287mg | 0% |
| Omega-3 - ALA | 0.169g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 0.36g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
10%
Minerals Daily Need Coverage Score
14%
33%
Comparison summary
Which food is lower in Sugar?
Refried beans is lower in Sugar (difference - 8.45g)
Which food is lower in glycemic index?
Refried beans is lower in glycemic index (difference - 20)
Which food is cheaper?
Refried beans is cheaper (difference - $0.5)
Which food is richer in minerals?
Refried beans is relatively richer in minerals
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 367mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 0.602g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.