Kiwi vs. Green Bean

Nutrition comparison of Kiwi and Green Bean


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of kiwi versus green bean (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in kiwi and green bean:

  • Both kiwi and green bean are high in Vitamin C, dietary fiber and potassium.
  • Green bean has 52% less carbohydrates than kiwi.
  • Green bean has 64% less sugar than kiwi.
  • Green bean has more thiamin, riboflavin, niacin and Vitamin B6.
Detailed nutritional comparison of kiwi and green bean is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Green Bean src

Calories and Carbs

calories

Green bean has 49% less calories than kiwi - kiwi has 61 calories per 100 grams and green bean has 31 calories.

For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and similar to green bean for fat. Kiwi has a macronutrient ratio of 7:87:7 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kiwi Green Bean
Protein 7% 20%
Carbohydrates 87% 76%
Fat 7% 5%
Alcohol ~ ~

carbohydrates

Green bean has 52% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and green bean has 7g of carbohydrates.

dietary fiber

Both kiwi and green bean are high in dietary fiber. Kiwi has 11% more dietary fiber than green bean - kiwi has 3g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.

sugar

Green bean has 64% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and green bean has 3.3g of sugar.

Protein

protein

Kiwi and green bean contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and green bean has 1.8g of protein.

Fat

saturated fat

Both kiwi and green bean are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.

Vitamins

Vitamin C

Both kiwi and green bean are high in Vitamin C. Kiwi has 660% more Vitamin C than green bean - kiwi has 92.7mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.

Vitamin A

Green bean has 775% more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.

Vitamin E

Kiwi and green bean contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.

Vitamin K

Kiwi and green bean contain similar amounts of Vitamin K - kiwi has 40.3ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.

The B Vitamins

Green bean has more thiamin, riboflavin, niacin and Vitamin B6. Both kiwi and green bean contain significant amounts of pantothenic acid and folate.

Kiwi Green Bean
Thiamin 0.027 MG 0.082 MG
Riboflavin 0.025 MG 0.104 MG
Niacin 0.341 MG 0.734 MG
Pantothenic acid 0.183 MG 0.225 MG
Vitamin B6 0.063 MG 0.141 MG
Folate 25 UG 33 UG

Minerals

calcium

Kiwi and green bean contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and green bean has 37mg of calcium.

iron

Green bean has 232% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and green bean has 1mg of iron.

potassium

Both kiwi and green bean are high in potassium. Kiwi has 48% more potassium than green bean - kiwi has 312mg of potassium per 100 grams and green bean has 211mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, kiwi has more luteolin and kaempferol than green bean per 100 grams, however, green bean contains more quercetin than kiwi per 100 grams.

Kiwi Green Bean
luteolin 0.74 mg 0.13 mg
kaempferol 1.03 mg 0.45 mg
Quercetin 0.04 mg 2.73 mg
myricetin ~ 0.13 mg

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Kiwi Green Bean
beta-carotene 52 UG 379 UG
lutein + zeaxanthin 122 UG 640 UG
alpha-carotene ~ 69 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both kiwi and green bean contain significant amounts of alpha linoleic acid (ALA).

Kiwi Green Bean
alpha linoleic acid 0.042 G 0.069 G
Total 0.042 G 0.069 G

omega 6s

Comparing omega-6 fatty acids, kiwi has more linoleic acid than green bean per 100 grams.

Kiwi Green Bean
linoleic acid 0.246 G 0.044 G
Total 0.246 G 0.044 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Kiwi or Green Bean .

Note: The specific food items compared are: Kiwi (Kiwifruit, green, raw) and Green Bean (Beans, snap, green, raw) .

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G Water G
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FAQ

Does kiwi or green bean contain more calories in 100 grams?
Green bean has 50% less calories than kiwi - kiwi has 61 calories in 100g and green bean has 31 calories.

Does kiwi or green bean have more carbohydrates?
By weight, green bean has 50% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and green bean has 7g of carbohydrates.

Does kiwi or green bean contain more potassium?
Both kiwi and green bean are high in potassium. Kiwi has 50% more potassium than green bean - kiwi has 312mg of potassium in 100 grams and green bean has 211mg of potassium.