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  6. Kiwi vs. Yardlong bean (Asparagus bean) raw

Kiwi vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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What are the differences between kiwi and yardlong bean (Asparagus bean) raw?

  • Kiwi is higher in vitamin C and copper; however, yardlong bean (Asparagus bean) raw is richer in vitamin A, folate, vitamin B1, vitamin B2, and magnesium.
  • Kiwi's daily need coverage for vitamin C is 82% more.
  • Yardlong bean (Asparagus bean) raw contains 3 times less copper than kiwi. Kiwi contains 0.13mg of copper, while yardlong bean (Asparagus bean) raw contains 0.048mg.
  • Kiwi has a lower glycemic index (58) than yardlong bean (Asparagus bean) raw (86).

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

Infographic

Kiwi vs Yardlong bean (Asparagus 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
3
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +30%
Contains more CopperCopper +170.8%
Contains less SodiumSodium -25%
Contains more MagnesiumMagnesium +158.8%
Contains more CalciumCalcium +47.1%
Contains more IronIron +51.6%
Contains more ZincZinc +164.3%
Contains more PhosphorusPhosphorus +73.5%
Contains more ManganeseManganese +109.2%
Contains more SeleniumSelenium +650%

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
6
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin CVitamin C +393.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +232.7%
Contains more Vitamin B6Vitamin B6 +162.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +975%
Contains more Vitamin B1Vitamin B1 +296.3%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B3Vitamin B3 +20.2%
Contains more FolateFolate +148%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 92.7mg 18.8mg 82%
Vitamin K 40.3µg 34%
Fiber 3g 12%
Vitamin E 1.46mg 10%
Folate 25µg 62µg 9%
Copper 0.13mg 0.048mg 9%
Vitamin B1 0.027mg 0.107mg 7%
Vitamin B2 0.025mg 0.11mg 7%
Magnesium 17mg 44mg 6%
Manganese 0.098mg 0.205mg 5%
Fructose 4.35g 5%
Phosphorus 34mg 59mg 4%
Vitamin A 4µg 43µg 4%
Protein 1.14g 2.8g 3%
Vitamin B5 0.183mg 0.055mg 3%
Vitamin B6 0.063mg 0.024mg 3%
Iron 0.31mg 0.47mg 2%
Zinc 0.14mg 0.37mg 2%
Potassium 312mg 240mg 2%
Calcium 34mg 50mg 2%
Selenium 0.2µg 1.5µg 2%
Carbs 14.66g 8.35g 2%
Calories 61kcal 47kcal 1%
Polyunsaturated fat 0.287g 0.169g 1%
Choline 7.8mg 1%
Fats 0.52g 0.4g 0%
Net carbs 11.66g 8.35g N/A
Sugar 8.99g N/A
Sodium 3mg 4mg 0%
Vitamin B3 0.341mg 0.41mg 0%
Saturated fat 0.029g 0.105g 0%
Monounsaturated fat 0.047g 0.036g 0%
Tryptophan 0.015mg 0.032mg 0%
Threonine 0.047mg 0.104mg 0%
Isoleucine 0.051mg 0.15mg 0%
Leucine 0.066mg 0.2mg 0%
Lysine 0.061mg 0.184mg 0%
Methionine 0.024mg 0.04mg 0%
Phenylalanine 0.044mg 0.154mg 0%
Valine 0.057mg 0.162mg 0%
Histidine 0.027mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more FatsFats +30%
Contains more CarbsCarbs +75.6%
Contains more ProteinProtein +145.6%
~equal in Water ~87.85g
~equal in Other ~0.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
3
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -72.4%
Contains more Mono. FatMonounsaturated fat +30.6%
Contains more Poly. FatPolyunsaturated fat +69.8%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.