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  6. Lima beans vs. Kiwi

Lima beans vs. Kiwi — In-Depth Nutrition Comparison

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Significant differences between lima beans and kiwi

  • Lima beans have more iron, manganese, fiber, folate, copper, vitamin B1, and phosphorus; however, kiwi is richer in vitamin C, vitamin K, and vitamin E.
  • Kiwi covers your daily vitamin C needs 103% more than lima beans.
  • Kiwi has 8 times less iron than lima beans. Lima beans have 2.39mg of iron, while kiwi has 0.31mg.
  • Kiwi has a higher glycemic index. The glycemic index of kiwi is 58, while the glycemic index of lima beans is 32.

Specific food types used in this comparison are Lima beans, large, mature seeds, cooked, boiled, without salt and Kiwifruit, green, raw.

Infographic

Lima beans vs Kiwi 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
Kiwi
Kiwi
1
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%
Contains more MagnesiumMagnesium +152.9%
Contains more PotassiumPotassium +62.8%
Contains more IronIron +671%
Contains more CopperCopper +80.8%
Contains more ZincZinc +578.6%
Contains more PhosphorusPhosphorus +226.5%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +426.5%
Contains more SeleniumSelenium +2150%
Contains more CalciumCalcium +100%

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.
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% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
Kiwi
Kiwi
4
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%
Contains more Vitamin B1Vitamin B1 +496.3%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +23.5%
Contains more Vitamin B5Vitamin B5 +130.6%
Contains more Vitamin B6Vitamin B6 +155.6%
Contains more FolateFolate +232%
Contains more CholineCholine +316.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +711.1%
Contains more Vitamin KVitamin K +1915%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lima beans Kiwi DV% diff.
Vitamin C 0mg 92.7mg 103%
Vitamin K 2µg 40.3µg 32%
Iron 2.39mg 0.31mg 26%
Manganese 0.516mg 0.098mg 18%
Fiber 7g 3g 16%
Folate 83µg 25µg 15%
Protein 7.8g 1.14g 13%
Copper 0.235mg 0.13mg 12%
Phosphorus 111mg 34mg 11%
Vitamin B1 0.161mg 0.027mg 11%
Vitamin E 0.18mg 1.46mg 9%
Vitamin B6 0.161mg 0.063mg 8%
Selenium 4.5µg 0.2µg 8%
Zinc 0.95mg 0.14mg 7%
Magnesium 43mg 17mg 6%
Potassium 508mg 312mg 6%
Vitamin B5 0.422mg 0.183mg 5%
Fructose 4.35g 5%
Choline 32.5mg 7.8mg 4%
Calories 115kcal 61kcal 3%
Vitamin B2 0.055mg 0.025mg 2%
Calcium 17mg 34mg 2%
Carbs 20.88g 14.66g 2%
Polyunsaturated fat 0.171g 0.287g 1%
Fats 0.38g 0.52g 0%
Net carbs 13.88g 11.66g N/A
Sugar 2.9g 8.99g N/A
Sodium 2mg 3mg 0%
Vitamin A 0µg 4µg 0%
Vitamin B3 0.421mg 0.341mg 0%
Saturated fat 0.089g 0.029g 0%
Monounsaturated fat 0.034g 0.047g 0%
Tryptophan 0.092mg 0.015mg 0%
Threonine 0.337mg 0.047mg 0%
Isoleucine 0.411mg 0.051mg 0%
Leucine 0.673mg 0.066mg 0%
Lysine 0.523mg 0.061mg 0%
Methionine 0.099mg 0.024mg 0%
Phenylalanine 0.449mg 0.044mg 0%
Valine 0.469mg 0.057mg 0%
Histidine 0.238mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +584.2%
Contains more CarbsCarbs +42.4%
Contains more OtherOther +88.5%
Contains more FatsFats +36.8%
Contains more WaterWater +19%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 12% 58%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 g
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
Contains less Sat. FatSaturated fat -67.4%
Contains more Mono. FatMonounsaturated fat +38.2%
Contains more Poly. FatPolyunsaturated fat +67.8%

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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. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/nutrients
  2. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.