Kiwi vs. Fava Bean
Nutrition comparison of Kiwi and Cooked Fava Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
cooked
fava bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and fava bean:
- Both kiwi and fava bean are high in dietary fiber and potassium.
- Fava bean has 3.9 times less sugar than kiwi.
- Fava bean has more thiamin, riboflavin, niacin and folate.
- Fava bean has signficantly more protein than kiwi.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Fava Bean (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fava bean is high in calories and kiwi has 45% less calories than fava bean - kiwi has 61 calories per 100 grams and fava bean has 110 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and heavier in fat compared to fava bean per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for fava bean, 27:70:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Fava Bean | |
|---|---|---|
| Protein | 7% | 27% |
| Carbohydrates | 87% | 70% |
| Fat | 7% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and fava bean contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and fava bean has 19.7g of carbohydrates.
dietary fiber
Both kiwi and fava bean are high in dietary fiber. Fava bean has 80% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and fava bean has 5.4g of dietary fiber.
sugar
Fava bean has 3.9 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and fava bean has 1.8g of sugar.
Protein
protein
Fava bean has signficantly more protein than kiwi - kiwi has 1.1g of protein per 100 grams and fava bean has 7.6g of protein.
Fat
saturated fat
Both kiwi and fava bean are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and fava bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 308 times more Vitamin C than fava bean - kiwi has 92.7mg of Vitamin C per 100 grams and fava bean has 0.3mg of Vitamin C.
Vitamin A
Kiwi and fava bean contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and fava bean has 1ug of Vitamin A.
Vitamin E
Kiwi has 72 times more Vitamin E than fava bean - kiwi has 1.5mg of Vitamin E per 100 grams and fava bean has 0.02mg of Vitamin E.
Vitamin K
Kiwi has 12 times more Vitamin K than fava bean - kiwi has 40.3ug of Vitamin K per 100 grams and fava bean has 2.9ug of Vitamin K.
The B Vitamins
Fava bean has more thiamin, riboflavin, niacin and folate. Both kiwi and fava bean contain significant amounts of pantothenic acid and Vitamin B6.
| Kiwi | Fava Bean | |
|---|---|---|
| Thiamin | 0.027 MG | 0.097 MG |
| Riboflavin | 0.025 MG | 0.089 MG |
| Niacin | 0.341 MG | 0.711 MG |
| Pantothenic acid | 0.183 MG | 0.157 MG |
| Vitamin B6 | 0.063 MG | 0.072 MG |
| Folate | 25 UG | 104 UG |
Minerals
calcium
Kiwi and fava bean contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and fava bean has 36mg of calcium.
iron
Fava bean has 384% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and fava bean has 1.5mg of iron.
potassium
Both kiwi and fava bean are high in potassium. Kiwi has 16% more potassium than fava bean - kiwi has 312mg of potassium per 100 grams and fava bean has 268mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than fava bean per 100 grams.
| Kiwi | Fava Bean | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.012 G |
| Total | 0.042 G | 0.012 G |
omega 6s
Comparing omega-6 fatty acids, both kiwi and fava bean contain significant amounts of linoleic acid.
| Kiwi | Fava Bean | |
|---|---|---|
| linoleic acid | 0.246 G | 0.152 G |
| Total | 0.246 G | 0.152 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 g
()
|
Daily Values (%) |
Cooked Fava Bean g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
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 fava bean contain more calories in 100 grams?Fava bean is high in calories and kiwi has 50% less calories than fava bean - kiwi has 61 calories in 100g and fava bean has 110 calories.
Does kiwi or fava bean have more carbohydrates?
By weight, kiwi and fava bean contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and fava bean has 19.7g of carbohydrates.
Does kiwi or fava bean contain more potassium?
Both kiwi and fava bean are high in potassium. Kiwi has 20% more potassium than fava bean - kiwi has 312mg of potassium in 100 grams and fava bean has 268mg of potassium.