Kiwi vs. Black Beans
Nutrition comparison of Kiwi and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and black beans:
- Both kiwi and black beans are high in dietary fiber and potassium.
- Black bean has 38 times less sugar than kiwi.
- Black bean has more thiamin, riboflavin and folate.
- Black bean has signficantly more iron than kiwi.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi has 33% less calories than black bean - kiwi has 61 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and heavier in fat compared to black beans per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Black Beans | |
|---|---|---|
| Protein | 7% | 26% |
| Carbohydrates | 87% | 71% |
| Fat | 7% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and black beans contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both kiwi and black beans are high in dietary fiber. Black bean has 130% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 38 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 429% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both kiwi and black beans are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 33 times more Vitamin C than black bean - kiwi has 92.7mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Kiwi and black beans contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Kiwi and black beans contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Kiwi has 16 times more Vitamin K than black bean - kiwi has 40.3ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, riboflavin and folate. Both kiwi and black beans contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Kiwi | Black Beans | |
|---|---|---|
| Thiamin | 0.027 MG | 0.14 MG |
| Riboflavin | 0.025 MG | 0.12 MG |
| Niacin | 0.341 MG | 0.62 MG |
| Pantothenic acid | 0.183 MG | 0.184 MG |
| Vitamin B6 | 0.063 MG | 0.055 MG |
| Folate | 25 UG | 61 UG |
Minerals
calcium
Kiwi and black beans contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both kiwi and black beans are high in potassium. Kiwi is very similar to black bean for potassium - kiwi has 312mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kiwi and black beans contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.057 G |
| Total | 0.042 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than black bean per 100 grams.
| Kiwi | Black Beans | |
|---|---|---|
| linoleic acid | 0.246 G | 0.068 G |
| Total | 0.246 G | 0.068 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 Black Beans (Beans, black turtle, mature seeds, canned) .
Kiwi g
()
|
Daily Values (%) |
Black 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 black beans contain more calories in 100 grams?Kiwi has 30% less calories than black bean - kiwi has 61 calories in 100g and black bean has 91 calories.
Does kiwi or black beans have more carbohydrates?
By weight, kiwi and black beans contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does kiwi or black beans contain more potassium?
Both kiwi and black beans are high in potassium. Kiwi is very similar to black bean for potassium - kiwi has 312mg of potassium in 100 grams and black bean has 308mg of potassium.