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Soybean raw vs. Kiwi — In-Depth Nutrition Comparison

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What are the main differences between soybean raw and kiwi?

  • Soybean raw is richer in iron, copper, manganese, phosphorus, folate, vitamin B1, vitamin B2, magnesium, and potassium, while kiwi is higher in vitamin C.
  • Soybean raw's daily need coverage for iron is 192% higher.
  • Kiwi has 35 times less vitamin B2 than soybean raw. Soybean raw has 0.87mg of vitamin B2, while kiwi has 0.025mg.
  • Kiwi has a higher glycemic index (58) than soybean raw (14).

We used Soybeans, mature seeds, raw and Kiwifruit, green, raw types in this comparison.

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Kiwi
0
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 +1547.1%
Contains more CalciumCalcium +714.7%
Contains more PotassiumPotassium +476%
Contains more IronIron +4964.5%
Contains more CopperCopper +1175.4%
Contains more ZincZinc +3392.9%
Contains more PhosphorusPhosphorus +1970.6%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +2468.4%
Contains more SeleniumSelenium +8800%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 B1Vitamin B1 +3137%
Contains more Vitamin B2Vitamin B2 +3380%
Contains more Vitamin B3Vitamin B3 +376%
Contains more Vitamin B5Vitamin B5 +333.3%
Contains more Vitamin B6Vitamin B6 +498.4%
Contains more Vitamin KVitamin K +16.6%
Contains more FolateFolate +1400%
Contains more CholineCholine +1385.9%
Contains more Vitamin CVitamin C +1445%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +71.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 +3100.9%
Contains more FatsFats +3734.6%
Contains more CarbsCarbs +105.7%
Contains more OtherOther +698.4%
Contains more WaterWater +872.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 +9270.2%
Contains more Poly. FatPolyunsaturated fat +3821.6%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Kiwi DV% diff.
Iron 15.7mg 0.31mg 192%
Copper 1.658mg 0.13mg 170%
Manganese 2.517mg 0.098mg 105%
Vitamin C 6mg 92.7mg 96%
Phosphorus 704mg 34mg 96%
Folate 375µg 25µg 88%
Polyunsaturated fat 11.255g 0.287g 73%
Protein 36.49g 1.14g 71%
Vitamin B1 0.874mg 0.027mg 71%
Vitamin B2 0.87mg 0.025mg 65%
Magnesium 280mg 17mg 63%
Potassium 1797mg 312mg 44%
Zinc 4.89mg 0.14mg 43%
Selenium 17.8µg 0.2µg 32%
Fats 19.94g 0.52g 30%
Fiber 9.3g 3g 25%
Calcium 277mg 34mg 24%
Vitamin B6 0.377mg 0.063mg 24%
Choline 115.9mg 7.8mg 20%
Calories 446kcal 61kcal 19%
Saturated fat 2.884g 0.029g 13%
Vitamin B5 0.793mg 0.183mg 12%
Monounsaturated fat 4.404g 0.047g 11%
Vitamin B3 1.623mg 0.341mg 8%
Vitamin K 47µg 40.3µg 6%
Fructose 4.35g 5%
Carbs 30.16g 14.66g 5%
Vitamin E 0.85mg 1.46mg 4%
Net carbs 20.86g 11.66g N/A
Sugar 7.33g 8.99g N/A
Sodium 2mg 3mg 0%
Vitamin A 1µg 4µg 0%
Tryptophan 0.591mg 0.015mg 0%
Threonine 1.766mg 0.047mg 0%
Isoleucine 1.971mg 0.051mg 0%
Leucine 3.309mg 0.066mg 0%
Lysine 2.706mg 0.061mg 0%
Methionine 0.547mg 0.024mg 0%
Phenylalanine 2.122mg 0.044mg 0%
Valine 2.029mg 0.057mg 0%
Histidine 1.097mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw 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
83%
Soybean raw
39%
Kiwi
Minerals Daily Need Coverage Score
244%
Soybean raw
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 1.66g)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 2.855g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $2.9)
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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.