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  6. Kiwi vs. Winged bean

Kiwi vs. Winged bean — In-Depth Nutrition Comparison

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What are the differences between kiwi and winged bean?

  • Kiwi is higher in vitamin C; however, winged bean is richer in copper, vitamin B1, iron, manganese, zinc, vitamin B2, vitamin B3, and potassium.
  • Winged bean's daily need coverage for copper is 140% more.
  • Winged bean has a lower glycemic index (32) than kiwi (58).

We used Kiwifruit, green, raw and Winged bean tuber, raw types in this article.

Infographic

Kiwi vs Winged bean 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
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more CalciumCalcium +13.3%
Contains less SodiumSodium -91.4%
Contains more MagnesiumMagnesium +41.2%
Contains more PotassiumPotassium +87.8%
Contains more IronIron +545.2%
Contains more CopperCopper +966.2%
Contains more ZincZinc +892.9%
Contains more PhosphorusPhosphorus +32.4%
Contains more ManganeseManganese +442.9%
Contains more SeleniumSelenium +250%

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
7
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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +57.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +31.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1303.7%
Contains more Vitamin B2Vitamin B2 +496%
Contains more Vitamin B3Vitamin B3 +380.9%
Contains more Vitamin B6Vitamin B6 +19%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Winged bean DV% diff.
Copper 0.13mg 1.386mg 140%
Vitamin C 92.7mg 0mg 103%
Vitamin K 40.3µg 34%
Vitamin B1 0.027mg 0.379mg 29%
Protein 1.14g 11.6g 21%
Iron 0.31mg 2mg 21%
Manganese 0.098mg 0.532mg 19%
Fiber 3g 12%
Zinc 0.14mg 1.39mg 11%
Vitamin B2 0.025mg 0.149mg 10%
Vitamin E 1.46mg 10%
Vitamin B3 0.341mg 1.64mg 8%
Potassium 312mg 586mg 8%
Fructose 4.35g 5%
Calories 61kcal 148kcal 4%
Carbs 14.66g 28.1g 4%
Magnesium 17mg 24mg 2%
Folate 25µg 19µg 2%
Phosphorus 34mg 45mg 2%
Selenium 0.2µg 0.7µg 1%
Fats 0.52g 0.9g 1%
Saturated fat 0.029g 0.222g 1%
Sodium 3mg 35mg 1%
Polyunsaturated fat 0.287g 0.174g 1%
Vitamin B6 0.063mg 0.075mg 1%
Vitamin B5 0.183mg 0.116mg 1%
Choline 7.8mg 1%
Net carbs 11.66g 28.1g N/A
Calcium 34mg 30mg 0%
Sugar 8.99g N/A
Vitamin A 4µg 0µg 0%
Monounsaturated fat 0.047g 0.234g 0%
Tryptophan 0.015mg 0.252mg 0%
Threonine 0.047mg 0.451mg 0%
Isoleucine 0.051mg 0.425mg 0%
Leucine 0.066mg 0.64mg 0%
Lysine 0.061mg 0.592mg 0%
Methionine 0.024mg 0.143mg 0%
Phenylalanine 0.044mg 0.451mg 0%
Valine 0.057mg 0.599mg 0%
Histidine 0.027mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more WaterWater +44.7%
Contains more ProteinProtein +917.5%
Contains more FatsFats +73.1%
Contains more CarbsCarbs +91.7%
Contains more OtherOther +227.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -86.9%
Contains more Poly. FatPolyunsaturated fat +64.9%
Contains more Mono. FatMonounsaturated fat +397.9%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.