Refried beans vs. Kiwi — In-Depth Nutrition Comparison
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Differences between refried beans and kiwi
- Refried beans have more iron, selenium, manganese, and phosphorus, while kiwi has more vitamin C, vitamin K, and vitamin E.
- Kiwi's daily need coverage for vitamin C is 96% higher.
- Kiwi contains 123 times less sodium than refried beans. Refried beans contain 370mg of sodium, while kiwi contains 3mg.
- Refried beans have a lower glycemic index. The glycemic index of refried beans is 38, while the glycemic index of kiwi is 58.
The food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Kiwifruit, green, raw.
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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 MagnesiumMagnesium | +105.9% |
| Contains more IronIron | +364.5% |
| Contains more ZincZinc | +314.3% |
| Contains more PhosphorusPhosphorus | +170.6% |
| Contains more ManganeseManganese | +194.9% |
| Contains more SeleniumSelenium | +2800% |
| Contains more CalciumCalcium | +17.2% |
| Contains less SodiumSodium | -99.2% |
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 B1Vitamin B1 | +181.5% |
| Contains more Vitamin B2Vitamin B2 | +216% |
| Contains more Vitamin B6Vitamin B6 | +63.5% |
| Contains more CholineCholine | +171.8% |
| Contains more Vitamin CVitamin C | +1445% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1522.2% |
| Contains more Vitamin KVitamin K | +1819% |
| Contains more FolateFolate | +127.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 6mg | 92.7mg | 96% |
| Vitamin K | 2.1µg | 40.3µg | 32% |
| Histidine | 153mg | 0.027mg | 22% |
| Sodium | 370mg | 3mg | 16% |
| Iron | 1.44mg | 0.31mg | 14% |
| Selenium | 5.8µg | 0.2µg | 10% |
| Vitamin E | 0.09mg | 1.46mg | 9% |
| Phosphorus | 92mg | 34mg | 8% |
| Manganese | 0.289mg | 0.098mg | 8% |
| Protein | 4.98g | 1.14g | 8% |
| Fructose | 0g | 4.35g | 5% |
| Vitamin B1 | 0.076mg | 0.027mg | 4% |
| Vitamin B2 | 0.079mg | 0.025mg | 4% |
| Zinc | 0.58mg | 0.14mg | 4% |
| Folate | 11µg | 25µg | 4% |
| Magnesium | 35mg | 17mg | 4% |
| Starch | 7.43g | 0g | 3% |
| Vitamin B6 | 0.103mg | 0.063mg | 3% |
| Saturated fat | 0.631g | 0.029g | 3% |
| Fiber | 3.7g | 3g | 3% |
| Polyunsaturated fat | 0.543g | 0.287g | 2% |
| Choline | 21.2mg | 7.8mg | 2% |
| Fats | 2.01g | 0.52g | 2% |
| Calories | 90kcal | 61kcal | 1% |
| Calcium | 29mg | 34mg | 1% |
| Monounsaturated fat | 0.601g | 0.047g | 1% |
| Carbs | 13.55g | 14.66g | 0% |
| Net carbs | 9.85g | 11.66g | N/A |
| Potassium | 319mg | 312mg | 0% |
| Sugar | 0.54g | 8.99g | N/A |
| Copper | 0.129mg | 0.13mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin B3 | 0.367mg | 0.341mg | 0% |
| Vitamin B5 | 0.189mg | 0.183mg | 0% |
| Trans fat | 0.016g | 0g | N/A |
| Tryptophan | 0.065mg | 0.015mg | 0% |
| Threonine | 0.231mg | 0.047mg | 0% |
| Isoleucine | 0.242mg | 0.051mg | 0% |
| Leucine | 0.438mg | 0.066mg | 0% |
| Lysine | 0.377mg | 0.061mg | 0% |
| Methionine | 0.083mg | 0.024mg | 0% |
| Phenylalanine | 0.297mg | 0.044mg | 0% |
| Valine | 0.287mg | 0.057mg | 0% |
| Omega-3 - ALA | 0.169g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 0.36g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
| Contains more ProteinProtein | +336.8% |
| Contains more FatsFats | +286.5% |
| Contains more OtherOther | +180.3% |
~equal in
Carbs
~14.66g
~equal in
Water
~83.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
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 | +1178.7% |
| Contains more Poly. FatPolyunsaturated fat | +89.2% |
| Contains less Sat. FatSaturated fat | -95.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
7.43 g
Sucrose:
0.54 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.15 g
Glucose:
4.11 g
Fructose:
4.35 g
Lactose:
0 g
Maltose:
0.19 g
Galactose:
0.17 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +260% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
