Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mung bean vs. Kiwi — In-Depth Nutrition Comparison

Compare

How are mung beans and kiwi different?

  • Mung beans are richer in folate, copper, iron, fiber, vitamin B1, phosphorus, magnesium, manganese, and vitamin B5, while kiwi is higher in vitamin C.
  • Mung beans cover your daily need for folate, 150% more than kiwi.
  • Mung beans contain 23 times more vitamin B1 than kiwi. Mung beans contain 0.621mg of vitamin B1, while kiwi contains 0.027mg.
  • Kiwi has a higher glycemic index (58) than mung beans (31).

Mung beans, mature seeds, raw and Kiwifruit, green, raw types were used in this article.

Infographic

Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
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 +1011.8%
Contains more CalciumCalcium +288.2%
Contains more PotassiumPotassium +299.4%
Contains more IronIron +2074.2%
Contains more CopperCopper +623.8%
Contains more ZincZinc +1814.3%
Contains more PhosphorusPhosphorus +979.4%
Contains more ManganeseManganese +956.1%
Contains more SeleniumSelenium +4000%
Contains less SodiumSodium -80%

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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Kiwi
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +2200%
Contains more Vitamin B2Vitamin B2 +832%
Contains more Vitamin B3Vitamin B3 +560.1%
Contains more Vitamin B5Vitamin B5 +943.7%
Contains more Vitamin B6Vitamin B6 +506.3%
Contains more FolateFolate +2400%
Contains more CholineCholine +1155.1%
Contains more Vitamin CVitamin C +1831.3%
Contains more Vitamin EVitamin E +186.3%
Contains more Vitamin KVitamin K +347.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Kiwi
1
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 +1993%
Contains more FatsFats +121.2%
Contains more CarbsCarbs +327.1%
Contains more OtherOther +444.3%
Contains more WaterWater +817.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
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
Contains more Mono. FatMonounsaturated fat +242.6%
Contains more Poly. FatPolyunsaturated fat +33.8%
Contains less Sat. FatSaturated fat -91.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mung bean Kiwi
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mung bean Kiwi DV% diff.
Folate 625µg 25µg 150%
Vitamin C 4.8mg 92.7mg 98%
Copper 0.941mg 0.13mg 90%
Iron 6.74mg 0.31mg 80%
Fiber 16.3g 3g 53%
Vitamin B1 0.621mg 0.027mg 50%
Phosphorus 367mg 34mg 48%
Protein 23.86g 1.14g 45%
Magnesium 189mg 17mg 41%
Manganese 1.035mg 0.098mg 41%
Vitamin B5 1.91mg 0.183mg 35%
Potassium 1246mg 312mg 27%
Vitamin K 9µg 40.3µg 26%
Vitamin B6 0.382mg 0.063mg 25%
Zinc 2.68mg 0.14mg 23%
Carbs 62.62g 14.66g 16%
Choline 97.9mg 7.8mg 16%
Vitamin B2 0.233mg 0.025mg 16%
Selenium 8.2µg 0.2µg 15%
Calories 347kcal 61kcal 14%
Vitamin B3 2.251mg 0.341mg 12%
Calcium 132mg 34mg 10%
Vitamin E 0.51mg 1.46mg 6%
Fructose 4.35g 5%
Polyunsaturated fat 0.384g 0.287g 1%
Sodium 15mg 3mg 1%
Fats 1.15g 0.52g 1%
Saturated fat 0.348g 0.029g 1%
Net carbs 46.32g 11.66g N/A
Sugar 6.6g 8.99g N/A
Vitamin A 6µg 4µg 0%
Monounsaturated fat 0.161g 0.047g 0%
Tryptophan 0.26mg 0.015mg 0%
Threonine 0.782mg 0.047mg 0%
Isoleucine 1.008mg 0.051mg 0%
Leucine 1.847mg 0.066mg 0%
Lysine 1.664mg 0.061mg 0%
Methionine 0.286mg 0.024mg 0%
Phenylalanine 1.443mg 0.044mg 0%
Valine 1.237mg 0.057mg 0%
Histidine 0.695mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Kiwi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
79%
Mung bean
39%
Kiwi
Minerals Daily Need Coverage Score
126%
Mung bean
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Mung bean
Mung bean is lower in Sugar (difference - 2.39g)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 0.319g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.