Kiwi vs. Pinto Beans
Nutrition comparison of Kiwi and Pinto Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
pinto beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and pinto beans:
- Both kiwi and pinto beans are high in dietary fiber and potassium.
- Kiwi is an excellent source of Vitamin C.
- Pinto bean has 15.6 times less sugar than kiwi.
- Pinto bean has more thiamin, however, kiwi contains more pantothenic acid and Vitamin B6.
- Pinto bean has signficantly more protein than kiwi.
- Pinto bean is an excellent source of calcium.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pinto bean is high in calories and kiwi has 46% less calories than pinto bean - kiwi has 61 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and similar to pinto beans for fat. Kiwi has a macronutrient ratio of 7:87:7 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Pinto Beans | |
|---|---|---|
| Protein | 7% | 24% |
| Carbohydrates | 87% | 69% |
| Fat | 7% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and pinto beans contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both kiwi and pinto beans are high in dietary fiber. Pinto bean has 83% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Pinto bean has 15.6 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Pinto bean has signficantly more protein than kiwi - kiwi has 1.1g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both kiwi and pinto beans are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 926 times more Vitamin C than pinto bean - kiwi has 92.7mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Vitamin A
Kiwi and pinto beans contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Kiwi has more Vitamin E than pinto bean - kiwi has 1.5mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Kiwi has more Vitamin K than pinto bean - kiwi has 40.3ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Pinto bean has more thiamin, however, kiwi contains more pantothenic acid and Vitamin B6. Both kiwi and pinto beans contain significant amounts of riboflavin, niacin and folate.
| Kiwi | Pinto Beans | |
|---|---|---|
| Thiamin | 0.027 MG | 0.052 MG |
| Riboflavin | 0.025 MG | 0.019 MG |
| Niacin | 0.341 MG | 0.272 MG |
| Pantothenic acid | 0.183 MG | ~ |
| Vitamin B6 | 0.063 MG | ~ |
| Folate | 25 UG | 24 UG |
Minerals
calcium
Pinto bean is an excellent source of calcium and it has 85% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Pinto bean has 329% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both kiwi and pinto beans are high in potassium. Kiwi has 14% more potassium than pinto bean - kiwi has 312mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pinto bean has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Kiwi | Pinto Beans | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.158 G |
| Total | 0.042 G | 0.158 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than pinto bean per 100 grams.
| Kiwi | Pinto Beans | |
|---|---|---|
| linoleic acid | 0.246 G | 0.115 G |
| Total | 0.246 G | 0.115 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 Pinto Beans (Beans, pinto, canned, drained solids) .
Kiwi g
()
|
Daily Values (%) |
Pinto 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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 pinto beans contain more calories in 100 grams?Pinto bean is high in calories and kiwi has 50% less calories than pinto bean - kiwi has 61 calories in 100g and pinto bean has 114 calories.
Does kiwi or pinto beans have more carbohydrates?
By weight, kiwi and pinto beans contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does kiwi or pinto beans contain more calcium?
Pinto bean is a rich source of calcium and it has 90% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does kiwi or pinto beans contain more potassium?
Both kiwi and pinto beans are high in potassium. Kiwi has 10% more potassium than pinto bean - kiwi has 312mg of potassium in 100 grams and pinto bean has 274mg of potassium.