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Kiwi vs. Refried beans — In-Depth Nutrition Comparison

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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

Kiwi vs Refried 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
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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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%
~equal in Potassium ~319mg
~equal in Copper ~0.129mg

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
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.367mg
~equal in Vitamin B5 ~0.189mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
5% 2% 14% 78% 2%
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
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
36% 34% 31%
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
Kiwi
4
2% 46% 48% 2% 2%
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
93% 7%
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.
Kiwi Refried beans
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kiwi Refried beans 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?

ok
ok
is better in case of low diet
Kiwi Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Kiwi
10%
Refried beans
Minerals Daily Need Coverage Score
14%
Kiwi
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 8.45g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 20)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.5)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 367mg)
Which food is lower in Saturated fat?
Kiwi
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.

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.