Kiwi vs. Kidney Beans
Nutrition comparison of Kiwi and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and kidney beans:
- Both kiwi and kidney beans are high in dietary fiber and potassium.
- Kidney bean has more thiamin, however, kiwi contains more pantothenic acid.
- Kidney bean is a great source of calcium and protein.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and kiwi has 50% less calories than kidney bean - kiwi has 61 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and similar to kidney beans for fat. Kiwi has a macronutrient ratio of 7:87:7 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Kidney Beans | |
|---|---|---|
| Protein | 7% | 26% |
| Carbohydrates | 87% | 67% |
| Fat | 7% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi has 30% less carbohydrates than kidney bean - kiwi has 14.7g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both kiwi and kidney beans are high in dietary fiber. Kidney bean has 100% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than kiwi - kiwi has 9g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Kidney bean is a great source of protein and it has 612% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both kiwi and kidney beans are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 462 times more Vitamin C than kidney bean - kiwi has 92.7mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Kiwi and kidney beans contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Kiwi has 47 times more Vitamin E than kidney bean - kiwi has 1.5mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Kiwi has 607% more Vitamin K than kidney bean - kiwi has 40.3ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Kidney bean has more thiamin, however, kiwi contains more pantothenic acid. Both kiwi and kidney beans contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Kiwi | Kidney Beans | |
|---|---|---|
| Thiamin | 0.027 MG | 0.06 MG |
| Riboflavin | 0.025 MG | 0.015 MG |
| Niacin | 0.341 MG | 0.417 MG |
| Pantothenic acid | 0.183 MG | ~ |
| Vitamin B6 | 0.063 MG | 0.113 MG |
| Folate | 25 UG | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 71% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 384% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both kiwi and kidney beans are high in potassium. Kiwi has 25% more potassium than kidney bean - kiwi has 312mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Kiwi | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.132 G |
| Total | 0.042 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, both kiwi and kidney beans contain significant amounts of linoleic acid.
| Kiwi | Kidney Beans | |
|---|---|---|
| linoleic acid | 0.246 G | 0.217 G |
| Total | 0.246 G | 0.217 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Kiwi (Kiwifruit, green, raw) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Kiwi g
()
|
Daily Values (%) |
Kidney Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kiwi or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and kiwi has 50% less calories than kidney bean - kiwi has 61 calories in 100g and kidney bean has 121 calories.
Does kiwi or kidney beans have more carbohydrates?
By weight, kiwi has 30% fewer carbohydrates than kidney bean - kiwi has 14.7g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does kiwi or kidney beans contain more potassium?
Both kiwi and kidney beans are high in potassium. Kiwi has 30% more potassium than kidney bean - kiwi has 312mg of potassium in 100 grams and kidney bean has 250mg of potassium.