Kiwi vs. Mung Bean
Nutrition comparison of Kiwi and Mung Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
mung bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and mung bean:
- Both kiwi and mung bean are high in dietary fiber and potassium.
- Kiwi is an excellent source of Vitamin C.
- Mung bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Mung bean is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Mung Bean (Mung beans, mature seeds, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mung bean is high in calories and kiwi has 82% less calories than mung bean - kiwi has 61 calories per 100 grams and mung bean has 347 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and heavier in fat compared to mung bean per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for mung bean, 27:70:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Mung Bean | |
|---|---|---|
| Protein | 7% | 27% |
| Carbohydrates | 87% | 70% |
| Fat | 7% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Mung bean is high in carbohydrates and kiwi has 77% less carbohydrates than mung bean - kiwi has 14.7g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.
dietary fiber
Both kiwi and mung bean are high in dietary fiber. Mung bean has 443% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.
sugar
Kiwi and mung bean contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and mung bean has 6.6g of sugar.
Protein
protein
Mung bean is an excellent source of protein and it has 19 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and mung bean has 23.9g of protein.
Fat
saturated fat
Both kiwi and mung bean are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 18 times more Vitamin C than mung bean - kiwi has 92.7mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.
Vitamin A
Kiwi and mung bean contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and mung bean has 6ug of Vitamin A.
Vitamin E
Kiwi and mung bean contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.
Vitamin K
Kiwi has 348% more Vitamin K than mung bean - kiwi has 40.3ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.
The B Vitamins
Mung bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Mung Bean | |
|---|---|---|
| Thiamin | 0.027 MG | 0.621 MG |
| Riboflavin | 0.025 MG | 0.233 MG |
| Niacin | 0.341 MG | 2.251 MG |
| Pantothenic acid | 0.183 MG | 1.91 MG |
| Vitamin B6 | 0.063 MG | 0.382 MG |
| Folate | 25 UG | 625 UG |
Minerals
calcium
Mung bean is an excellent source of calcium and it has 288% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and mung bean has 132mg of calcium.
iron
Mung bean is an excellent source of iron and it has 20 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and mung bean has 6.7mg of iron.
potassium
Both kiwi and mung bean are high in potassium. Mung bean has 299% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and mung bean has 1246mg of potassium.
Antioxidants and Phytonutrients
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, both kiwi and mung bean contain significant amounts of beta-carotene.
| Kiwi | Mung Bean | |
|---|---|---|
| beta-carotene | 52 UG | 68 UG |
| lutein + zeaxanthin | 122 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kiwi and mung bean contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Mung Bean | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.027 G |
| Total | 0.042 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, both kiwi and mung bean contain significant amounts of linoleic acid.
| Kiwi | Mung Bean | |
|---|---|---|
| linoleic acid | 0.246 G | 0.357 G |
| Total | 0.246 G | 0.357 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.
Kiwi 180g
(
cup, sliced
)
|
Daily Values (%) |
Mung Bean 207g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 110KCAL 6% |
|
5% | calories | 553% |
|
718KCAL 36% | |
| 26G 11% |
|
5% | carbohydrates | 400% |
|
130G 52% | |
| 5.4G 22% |
|
5% | dietary fiber | 530% |
|
34G 135% | |
| 16G | 14% | sugar | 5% | 14G | |||
| 0.94G 2% |
|
5% | total fat | 155% |
|
2.4G 4% | |
| 0.05G 0.3% |
|
5% | saturated fat | >999% |
|
0.72G 4% | |
| 0.08G | 5% | monounsaturated fat | 312% | 0.33G | |||
| 0.52G | 5% | polyunsaturated fat | 52% | 0.79G | |||
| 5.4MG 0.4% |
|
5% | sodium | 474% |
|
31MG 2% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 7.2UG 1% |
|
5% | Vitamin A | 67% |
|
12UG 2% | |
| 167MG 223% |
|
>999% | Vitamin C | 5% |
|
9.9MG 13% | |
| 61MG 6% |
|
5% | calcium | 348% |
|
273MG 27% | |
| 0.56MG 3% |
|
5% | iron | >999% |
|
14MG 78% | |
| 31MG 10% |
|
5% | magnesium | >999% |
|
391MG 126% | |
| 562MG 24% |
|
5% | potassium | 359% |
|
2579MG 112% | |
| 0.05MG 4% |
|
5% | thiamin (Vit B1) | >999% |
|
1.3MG 117% | |
| 0.05MG 4% |
|
5% | riboflavin (Vit B2) | 858% |
|
0.48MG 44% | |
| 0.61MG 4% |
|
5% | niacin (Vit B3) | 670% |
|
4.7MG 33% | |
| 0.11MG 9% |
|
5% | Vitamin B6 | 618% |
|
0.79MG 61% | |
| 0.33MG 7% |
|
5% | pantothenic acid (Vit B5) | >999% |
|
4MG 79% | |
| 45UG 11% |
|
5% | folate (Vit B9) | >999% |
|
1294UG 323% | |
| 2.6MG 18% |
|
136% | Vitamin E | 5% |
|
1.1MG 7% | |
| 73UG 81% |
|
284% | Vitamin K | 5% |
|
19UG 21% | |
| 2.1G 4% |
|
5% | protein | >999% |
|
49G 99% | |
| 14MG 3% |
|
5% | choline | >999% |
|
203MG 48% | |
| 0.23MG 20% |
|
5% | copper | 726% |
|
1.9MG 162% | |
| 0.18MG 10% |
|
5% | manganese | >999% |
|
2.1MG 119% | |
| 61MG 9% |
|
5% | phosphorus | >999% |
|
760MG 109% | |
| 0.36UG 1% |
|
5% | selenium | >999% |
|
17UG 31% | |
| 0.25MG 3% |
|
5% | zinc | >999% |
|
5.5MG 69% | |
| 150G | 689% | Water | 5% | 19G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does kiwi or mung bean contain more calories in 100 grams?Mung bean is high in calories and kiwi has 80% less calories than mung bean - kiwi has 61 calories in 100g and mung bean has 347 calories.
Does kiwi or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and kiwi has 80% fewer carbohydrates than mung bean - kiwi has 14.7g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does kiwi or mung bean contain more calcium?
Mung bean is a rich source of calcium and it has 290% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does kiwi or mung bean contain more iron?
Mung bean is an abundant source of iron and it has 20 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does kiwi or mung bean contain more potassium?
Both kiwi and mung bean are high in potassium. Mung bean has 300% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and mung bean has 1246mg of potassium.