Kiwi vs. Soup beans — In-Depth Nutrition Comparison
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A recap on differences between kiwi and soup beans
- Kiwi is higher in vitamin C, yet soup beans are higher in vitamin A, iron, selenium, manganese, and fiber.
- Kiwi covers your daily vitamin C needs 101% more than soup beans.
- Kiwi contains 2 times more potassium than soup beans. While kiwi contains 312mg of potassium, soup beans contain only 175mg.
- The amount of saturated fat in kiwi is lower.
Food varieties used in this article are Kiwifruit, green, raw and Soup, bean with ham, canned, chunky, ready-to-serve.
Infographic
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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 PotassiumPotassium | +78.3% |
| Contains less SodiumSodium | -99.3% |
| Contains more MagnesiumMagnesium | +11.8% |
| Contains more IronIron | +329% |
| Contains more CopperCopper | +23.1% |
| Contains more ZincZinc | +214.3% |
| Contains more PhosphorusPhosphorus | +73.5% |
| Contains more ManganeseManganese | +195.9% |
| Contains more SeleniumSelenium | +3350% |
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 | +5050% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +357.5% |
| Contains more Vitamin B6Vitamin B6 | +26% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +108.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +1925% |
| Contains more Vitamin B1Vitamin B1 | +122.2% |
| Contains more Vitamin B2Vitamin B2 | +140% |
| Contains more Vitamin B3Vitamin B3 | +105.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 1.8mg | 101% |
| Vitamin K | 40.3µg | 34% | |
| Sodium | 3mg | 400mg | 17% |
| Iron | 0.31mg | 1.33mg | 13% |
| Selenium | 0.2µg | 6.9µg | 12% |
| Vitamin E | 1.46mg | 10% | |
| Vitamin A | 4µg | 81µg | 9% |
| Protein | 1.14g | 5.19g | 8% |
| Manganese | 0.098mg | 0.29mg | 8% |
| Fiber | 3g | 4.6g | 6% |
| Saturated fat | 0.029g | 1.37g | 6% |
| Fructose | 4.35g | 5% | |
| Fats | 0.52g | 3.5g | 5% |
| Phosphorus | 34mg | 59mg | 4% |
| Monounsaturated fat | 0.047g | 1.58g | 4% |
| Potassium | 312mg | 175mg | 4% |
| Vitamin B2 | 0.025mg | 0.06mg | 3% |
| Vitamin B5 | 0.183mg | 0.04mg | 3% |
| Folate | 25µg | 12µg | 3% |
| Vitamin B1 | 0.027mg | 0.06mg | 3% |
| Zinc | 0.14mg | 0.44mg | 3% |
| Cholesterol | 0mg | 9mg | 3% |
| Copper | 0.13mg | 0.16mg | 3% |
| Calories | 61kcal | 95kcal | 2% |
| Vitamin B3 | 0.341mg | 0.7mg | 2% |
| Polyunsaturated fat | 0.287g | 0.39g | 1% |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Choline | 7.8mg | 1% | |
| Carbs | 14.66g | 11.16g | 1% |
| Vitamin B6 | 0.063mg | 0.05mg | 1% |
| Net carbs | 11.66g | 6.56g | N/A |
| Magnesium | 17mg | 19mg | 0% |
| Calcium | 34mg | 32mg | 0% |
| Sugar | 8.99g | N/A | |
| Tryptophan | 0.015mg | 0% | |
| Threonine | 0.047mg | 0% | |
| Isoleucine | 0.051mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.061mg | 0% | |
| Methionine | 0.024mg | 0% | |
| Phenylalanine | 0.044mg | 0% | |
| Valine | 0.057mg | 0% | |
| Histidine | 0.027mg | 0% |
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:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more CarbsCarbs | +31.4% |
| Contains more ProteinProtein | +355.3% |
| Contains more FatsFats | +573.1% |
| Contains more OtherOther | +149.2% |
~equal in
Water
~78.63g
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
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains less Sat. FatSaturated fat | -97.9% |
| Contains more Mono. FatMonounsaturated fat | +3261.7% |
| Contains more Poly. FatPolyunsaturated fat | +35.9% |
