Kiwi vs. Green Bean
Nutrition comparison of Kiwi and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and green bean:
- Both kiwi and green bean are high in Vitamin C, dietary fiber and potassium.
- Green bean has 52% less carbohydrates than kiwi.
- Green bean has 64% less sugar than kiwi.
- Green bean has more thiamin, riboflavin, niacin and Vitamin B6.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean has 49% less calories than kiwi - kiwi has 61 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and similar to green bean for fat. Kiwi has a macronutrient ratio of 7:87:7 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Green Bean | |
|---|---|---|
| Protein | 7% | 20% |
| Carbohydrates | 87% | 76% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean has 52% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and green bean has 7g of carbohydrates.
dietary fiber
Both kiwi and green bean are high in dietary fiber. Kiwi has 11% more dietary fiber than green bean - kiwi has 3g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Green bean has 64% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and green bean has 3.3g of sugar.
Protein
protein
Kiwi and green bean contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Both kiwi and green bean are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.
Vitamins
Vitamin C
Both kiwi and green bean are high in Vitamin C. Kiwi has 660% more Vitamin C than green bean - kiwi has 92.7mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.
Vitamin A
Green bean has 775% more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.
Vitamin E
Kiwi and green bean contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Kiwi and green bean contain similar amounts of Vitamin K - kiwi has 40.3ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
The B Vitamins
Green bean has more thiamin, riboflavin, niacin and Vitamin B6. Both kiwi and green bean contain significant amounts of pantothenic acid and folate.
| Kiwi | Green Bean | |
|---|---|---|
| Thiamin | 0.027 MG | 0.082 MG |
| Riboflavin | 0.025 MG | 0.104 MG |
| Niacin | 0.341 MG | 0.734 MG |
| Pantothenic acid | 0.183 MG | 0.225 MG |
| Vitamin B6 | 0.063 MG | 0.141 MG |
| Folate | 25 UG | 33 UG |
Minerals
calcium
Kiwi and green bean contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Green bean has 232% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Both kiwi and green bean are high in potassium. Kiwi has 48% more potassium than green bean - kiwi has 312mg of potassium per 100 grams and green bean has 211mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, kiwi has more luteolin and kaempferol than green bean per 100 grams, however, green bean contains more quercetin than kiwi per 100 grams.
| Kiwi | Green Bean | |
|---|---|---|
| luteolin | 0.74 mg | 0.13 mg |
| kaempferol | 1.03 mg | 0.45 mg |
| Quercetin | 0.04 mg | 2.73 mg |
| myricetin | ~ | 0.13 mg |
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,
| Kiwi | Green Bean | |
|---|---|---|
| beta-carotene | 52 UG | 379 UG |
| lutein + zeaxanthin | 122 UG | 640 UG |
| alpha-carotene | ~ | 69 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kiwi and green bean contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.069 G |
| Total | 0.042 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than green bean per 100 grams.
| Kiwi | Green Bean | |
|---|---|---|
| linoleic acid | 0.246 G | 0.044 G |
| Total | 0.246 G | 0.044 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 Green Bean (Beans, snap, green, raw) .
Kiwi g
()
|
Daily Values (%) |
Green 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 green bean contain more calories in 100 grams?Green bean has 50% less calories than kiwi - kiwi has 61 calories in 100g and green bean has 31 calories.
Does kiwi or green bean have more carbohydrates?
By weight, green bean has 50% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and green bean has 7g of carbohydrates.
Does kiwi or green bean contain more potassium?
Both kiwi and green bean are high in potassium. Kiwi has 50% more potassium than green bean - kiwi has 312mg of potassium in 100 grams and green bean has 211mg of potassium.