Side-by-Side Comparison

Black Beans (Cooked) vs Kiwi (Kiwifruit)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean cooked glistening black beans in a dark stone bowl

legumes

Black Beans (Cooked)

132Calories

8.9Protein

8.7Fiber

0.0Vit C

View Details

Clean sliced green kiwi displaying emerald flesh and tiny black seeds

fruits

Kiwi (Kiwifruit)

61Calories

1.1Protein

3.0Fiber

92.7Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-54%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) has fewer calories (energy) (61 kcal vs 132 kcal, 71 kcal less).

Higher Protein

+677%

Black Beans (Cooked)

Black Beans (Cooked) provides 8.9 g vs 1.1 g in Kiwi (Kiwifruit) (+7.7 g, +677%).

Higher Dietary Fiber

+190%

Black Beans (Cooked)

Black Beans (Cooked) provides 8.7 g vs 3.0 g in Kiwi (Kiwifruit) (+5.7 g, +190%).

Higher Vitamin C

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) provides 92.7 mg vs 0 mg in Black Beans (Cooked) (+92.7 mg).

Comparing per 100 g standard edible portion.

Nutrient

Black Beans (Cooked)100 g edible portion

Kiwi (Kiwifruit)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

132 kcal7% DV

Kiwi (Kiwifruit)

61 kcal3% DV

Black Beans (Cooked) provides 132 kcal vs 61 kcal in Kiwi (Kiwifruit) (+71 kcal, +116%).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

8.9 g18% DV

Kiwi (Kiwifruit)

1.1 g2% DV

Black Beans (Cooked) provides 8.9 g vs 1.1 g in Kiwi (Kiwifruit) (+7.7 g, +677%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

23.7 g9% DV

Kiwi (Kiwifruit)

14.7 g5% DV

Black Beans (Cooked) provides 23.7 g vs 14.7 g in Kiwi (Kiwifruit) (+9.1 g, +62%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

8.7 g31% DV

Kiwi (Kiwifruit)

3.0 g11% DV

Black Beans (Cooked) provides 8.7 g vs 3.0 g in Kiwi (Kiwifruit) (+5.7 g, +190%).

Total FatSimilar

Black Beans (Cooked)

0.54 g1% DV

Kiwi (Kiwifruit)

0.52 g1% DV

Both Black Beans (Cooked) and Kiwi (Kiwifruit) provide similar amounts of total fat (0.54 g).

Total SugarsKiwi (Kiwifruit) higher

Black Beans (Cooked)

0.32 g1% DV

Kiwi (Kiwifruit)

9.0 g18% DV

Kiwi (Kiwifruit) provides 9.0 g vs 0.32 g in Black Beans (Cooked) (+8.7 g, +2709%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Black Beans (Cooked)

0 mg

Kiwi (Kiwifruit)

92.7 mg103% DV

Kiwi (Kiwifruit) has higher vitamin c (92.7 mg vs 0 mg).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Black Beans (Cooked)

0 µg

Kiwi (Kiwifruit)

4.0 µg

Kiwi (Kiwifruit) has higher vitamin a (rae) (4.0 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Kiwi (Kiwifruit)

0 µg

Both Black Beans (Cooked) and Kiwi (Kiwifruit) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Black Beans (Cooked)

0.15 mg1% DV

Kiwi (Kiwifruit)

1.5 mg10% DV

Kiwi (Kiwifruit) provides 1.5 mg vs 0.15 mg in Black Beans (Cooked) (+1.3 mg, +873%).

Vitamin KKiwi (Kiwifruit) higher

Black Beans (Cooked)

2.8 µg2% DV

Kiwi (Kiwifruit)

40 µg34% DV

Kiwi (Kiwifruit) provides 40 µg vs 2.8 µg in Black Beans (Cooked) (+38 µg, +1339%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

149 µg37% DV

Kiwi (Kiwifruit)

25 µg6% DV

Black Beans (Cooked) provides 149 µg vs 25 µg in Kiwi (Kiwifruit) (+124 µg, +496%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.24 mg20% DV

Kiwi (Kiwifruit)

0.03 mg2% DV

Black Beans (Cooked) provides 0.24 mg vs 0.03 mg in Kiwi (Kiwifruit) (+0.22 mg, +804%).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.06 mg5% DV

Kiwi (Kiwifruit)

0.03 mg2% DV

Both Black Beans (Cooked) and Kiwi (Kiwifruit) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

0.51 mg3% DV

Kiwi (Kiwifruit)

0.34 mg2% DV

Black Beans (Cooked) provides 0.51 mg vs 0.34 mg in Kiwi (Kiwifruit) (+0.16 mg, +48%).

Pantothenic Acid (B5)Black Beans (Cooked) higher

Black Beans (Cooked)

0.24 mg5% DV

Kiwi (Kiwifruit)

0.18 mg4% DV

Black Beans (Cooked) provides 0.24 mg vs 0.18 mg in Kiwi (Kiwifruit) (+0.06 mg, +32%).

Vitamin B6Similar

Black Beans (Cooked)

0.07 mg4% DV

Kiwi (Kiwifruit)

0.06 mg4% DV

Both Black Beans (Cooked) and Kiwi (Kiwifruit) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Kiwi (Kiwifruit)

0 µg

Both Black Beans (Cooked) and Kiwi (Kiwifruit) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Black Beans (Cooked)

1.0 mg

Kiwi (Kiwifruit)

3.0 mg

Kiwi (Kiwifruit) provides 3.0 mg vs 1.0 mg in Black Beans (Cooked) (+2.0 mg, +200%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

355 mg8% DV

Kiwi (Kiwifruit)

312 mg7% DV

Black Beans (Cooked) provides 355 mg vs 312 mg in Kiwi (Kiwifruit) (+43.0 mg, +14%).

CalciumKiwi (Kiwifruit) higher

Black Beans (Cooked)

27.0 mg2% DV

Kiwi (Kiwifruit)

34.0 mg3% DV

Kiwi (Kiwifruit) provides 34.0 mg vs 27.0 mg in Black Beans (Cooked) (+7.0 mg, +26%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

2.1 mg12% DV

Kiwi (Kiwifruit)

0.31 mg2% DV

Black Beans (Cooked) provides 2.1 mg vs 0.31 mg in Kiwi (Kiwifruit) (+1.8 mg, +577%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

60.0 mg14% DV

Kiwi (Kiwifruit)

17.0 mg4% DV

Black Beans (Cooked) provides 60.0 mg vs 17.0 mg in Kiwi (Kiwifruit) (+43.0 mg, +253%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

140 mg11% DV

Kiwi (Kiwifruit)

34.0 mg3% DV

Black Beans (Cooked) provides 140 mg vs 34.0 mg in Kiwi (Kiwifruit) (+106 mg, +312%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.1 mg10% DV

Kiwi (Kiwifruit)

0.14 mg1% DV

Black Beans (Cooked) provides 1.1 mg vs 0.14 mg in Kiwi (Kiwifruit) (+0.98 mg, +700%).

Lipids1 nutrients

Saturated FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.09 g

Kiwi (Kiwifruit)

0.03 g

Black Beans (Cooked) provides slightly more saturated fat (0.09 g vs 0.03 g).

Nutrient

Black Beans (Cooked)172 g (1 cup cooked (172 g))

Kiwi (Kiwifruit)69 g (1 medium kiwi (69 g))

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

227 kcal11% DV

Kiwi (Kiwifruit)

42 kcal2% DV

Black Beans (Cooked) provides 227 kcal vs 42 kcal in Kiwi (Kiwifruit) (+185 kcal, +439%).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

15.2 g30% DV

Kiwi (Kiwifruit)

0.79 g2% DV

Black Beans (Cooked) provides 15.2 g vs 0.79 g in Kiwi (Kiwifruit) (+14.5 g, +1837%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

40.8 g15% DV

Kiwi (Kiwifruit)

10.1 g4% DV

Black Beans (Cooked) provides 40.8 g vs 10.1 g in Kiwi (Kiwifruit) (+30.7 g, +303%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

15.0 g53% DV

Kiwi (Kiwifruit)

2.1 g7% DV

Black Beans (Cooked) provides 15.0 g vs 2.1 g in Kiwi (Kiwifruit) (+12.9 g, +623%).

Total FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.93 g1% DV

Kiwi (Kiwifruit)

0.36 g

Black Beans (Cooked) provides 0.93 g vs 0.36 g in Kiwi (Kiwifruit) (+0.57 g, +159%).

Total SugarsKiwi (Kiwifruit) higher

Black Beans (Cooked)

0.55 g1% DV

Kiwi (Kiwifruit)

6.2 g12% DV

Kiwi (Kiwifruit) provides 6.2 g vs 0.55 g in Black Beans (Cooked) (+5.7 g, +1027%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Black Beans (Cooked)

0 mg

Kiwi (Kiwifruit)

64.0 mg71% DV

Kiwi (Kiwifruit) has higher vitamin c (64.0 mg vs 0 mg).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Black Beans (Cooked)

0 µg

Kiwi (Kiwifruit)

2.8 µg

Kiwi (Kiwifruit) has higher vitamin a (rae) (2.8 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Kiwi (Kiwifruit)

0 µg

Both Black Beans (Cooked) and Kiwi (Kiwifruit) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Black Beans (Cooked)

0.26 mg2% DV

Kiwi (Kiwifruit)

1.0 mg7% DV

Kiwi (Kiwifruit) provides 1.0 mg vs 0.26 mg in Black Beans (Cooked) (+0.75 mg, +290%).

Vitamin KKiwi (Kiwifruit) higher

Black Beans (Cooked)

4.8 µg4% DV

Kiwi (Kiwifruit)

28 µg23% DV

Kiwi (Kiwifruit) provides 28 µg vs 4.8 µg in Black Beans (Cooked) (+23 µg, +477%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

256 µg64% DV

Kiwi (Kiwifruit)

17 µg4% DV

Black Beans (Cooked) provides 256 µg vs 17 µg in Kiwi (Kiwifruit) (+239 µg, +1386%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.42 mg35% DV

Kiwi (Kiwifruit)

0.02 mg2% DV

Black Beans (Cooked) provides 0.42 mg vs 0.02 mg in Kiwi (Kiwifruit) (+0.40 mg, +2153%).

Riboflavin (Vitamin B2)Black Beans (Cooked) higher

Black Beans (Cooked)

0.10 mg8% DV

Kiwi (Kiwifruit)

0.02 mg1% DV

Black Beans (Cooked) provides slightly more riboflavin (vitamin b2) (0.10 mg vs 0.02 mg).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

0.87 mg5% DV

Kiwi (Kiwifruit)

0.24 mg1% DV

Black Beans (Cooked) provides 0.87 mg vs 0.24 mg in Kiwi (Kiwifruit) (+0.63 mg, +269%).

Pantothenic Acid (B5)Black Beans (Cooked) higher

Black Beans (Cooked)

0.42 mg8% DV

Kiwi (Kiwifruit)

0.13 mg3% DV

Black Beans (Cooked) provides 0.42 mg vs 0.13 mg in Kiwi (Kiwifruit) (+0.29 mg, +230%).

Vitamin B6Black Beans (Cooked) higher

Black Beans (Cooked)

0.12 mg7% DV

Kiwi (Kiwifruit)

0.04 mg3% DV

Black Beans (Cooked) provides slightly more vitamin b6 (0.12 mg vs 0.04 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Kiwi (Kiwifruit)

0 µg

Both Black Beans (Cooked) and Kiwi (Kiwifruit) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Black Beans (Cooked)

1.7 mg

Kiwi (Kiwifruit)

2.1 mg

Kiwi (Kiwifruit) provides 2.1 mg vs 1.7 mg in Black Beans (Cooked) (+0.35 mg, +20%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

611 mg13% DV

Kiwi (Kiwifruit)

215 mg5% DV

Black Beans (Cooked) provides 611 mg vs 215 mg in Kiwi (Kiwifruit) (+395 mg, +184%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

46.4 mg4% DV

Kiwi (Kiwifruit)

23.5 mg2% DV

Black Beans (Cooked) provides 46.4 mg vs 23.5 mg in Kiwi (Kiwifruit) (+23.0 mg, +98%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

3.6 mg20% DV

Kiwi (Kiwifruit)

0.21 mg1% DV

Black Beans (Cooked) provides 3.6 mg vs 0.21 mg in Kiwi (Kiwifruit) (+3.4 mg, +1589%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

103 mg25% DV

Kiwi (Kiwifruit)

11.7 mg3% DV

Black Beans (Cooked) provides 103 mg vs 11.7 mg in Kiwi (Kiwifruit) (+91.5 mg, +780%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

241 mg19% DV

Kiwi (Kiwifruit)

23.5 mg2% DV

Black Beans (Cooked) provides 241 mg vs 23.5 mg in Kiwi (Kiwifruit) (+217 mg, +926%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.9 mg18% DV

Kiwi (Kiwifruit)

0.10 mg1% DV

Black Beans (Cooked) provides 1.9 mg vs 0.10 mg in Kiwi (Kiwifruit) (+1.8 mg, +1894%).

Lipids1 nutrients

Saturated FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.15 g1% DV

Kiwi (Kiwifruit)

0.02 g

Black Beans (Cooked) provides slightly more saturated fat (0.15 g vs 0.02 g).

Nutrient

Black Beans (Cooked)Amount per 100 kcal (76 g)

Kiwi (Kiwifruit)Amount per 100 kcal (164 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

100 kcal5% DV

Kiwi (Kiwifruit)

100 kcal5% DV

Both Black Beans (Cooked) and Kiwi (Kiwifruit) provide similar amounts of calories (energy) (100 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

6.7 g13% DV

Kiwi (Kiwifruit)

1.9 g4% DV

Black Beans (Cooked) provides 6.7 g vs 1.9 g in Kiwi (Kiwifruit) (+4.9 g, +260%).

CarbohydratesKiwi (Kiwifruit) higher

Black Beans (Cooked)

18.0 g7% DV

Kiwi (Kiwifruit)

24.0 g9% DV

Kiwi (Kiwifruit) provides 24.0 g vs 18.0 g in Black Beans (Cooked) (+6.0 g, +33%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

6.6 g24% DV

Kiwi (Kiwifruit)

4.9 g18% DV

Black Beans (Cooked) provides 6.6 g vs 4.9 g in Kiwi (Kiwifruit) (+1.7 g, +34%).

Total FatKiwi (Kiwifruit) higher

Black Beans (Cooked)

0.41 g1% DV

Kiwi (Kiwifruit)

0.85 g1% DV

Kiwi (Kiwifruit) provides 0.85 g vs 0.41 g in Black Beans (Cooked) (+0.44 g, +108%).

Total SugarsKiwi (Kiwifruit) higher

Black Beans (Cooked)

0.24 g

Kiwi (Kiwifruit)

14.7 g29% DV

Kiwi (Kiwifruit) provides 14.7 g vs 0.24 g in Black Beans (Cooked) (+14.5 g, +5962%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Black Beans (Cooked)

0 mg

Kiwi (Kiwifruit)

152 mg169% DV

Kiwi (Kiwifruit) has higher vitamin c (152 mg vs 0 mg).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Black Beans (Cooked)

0 µg

Kiwi (Kiwifruit)

6.6 µg1% DV

Kiwi (Kiwifruit) has higher vitamin a (rae) (6.6 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Kiwi (Kiwifruit)

0 µg

Both Black Beans (Cooked) and Kiwi (Kiwifruit) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Black Beans (Cooked)

0.11 mg1% DV

Kiwi (Kiwifruit)

2.4 mg16% DV

Kiwi (Kiwifruit) provides 2.4 mg vs 0.11 mg in Black Beans (Cooked) (+2.3 mg, +2000%).

Vitamin KKiwi (Kiwifruit) higher

Black Beans (Cooked)

2.1 µg2% DV

Kiwi (Kiwifruit)

66 µg55% DV

Kiwi (Kiwifruit) provides 66 µg vs 2.1 µg in Black Beans (Cooked) (+64 µg, +3006%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

113 µg28% DV

Kiwi (Kiwifruit)

41 µg10% DV

Black Beans (Cooked) provides 113 µg vs 41 µg in Kiwi (Kiwifruit) (+72 µg, +176%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.19 mg15% DV

Kiwi (Kiwifruit)

0.04 mg4% DV

Black Beans (Cooked) provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.04 mg).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.04 mg3% DV

Kiwi (Kiwifruit)

0.04 mg3% DV

Both Black Beans (Cooked) and Kiwi (Kiwifruit) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Kiwi (Kiwifruit) higher

Black Beans (Cooked)

0.38 mg2% DV

Kiwi (Kiwifruit)

0.56 mg3% DV

Kiwi (Kiwifruit) provides 0.56 mg vs 0.38 mg in Black Beans (Cooked) (+0.18 mg, +46%).

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Black Beans (Cooked)

0.18 mg4% DV

Kiwi (Kiwifruit)

0.30 mg6% DV

Kiwi (Kiwifruit) provides 0.30 mg vs 0.18 mg in Black Beans (Cooked) (+0.12 mg, +63%).

Vitamin B6Kiwi (Kiwifruit) higher

Black Beans (Cooked)

0.05 mg3% DV

Kiwi (Kiwifruit)

0.10 mg6% DV

Kiwi (Kiwifruit) provides slightly more vitamin b6 (0.10 mg vs 0.05 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Kiwi (Kiwifruit)

0 µg

Both Black Beans (Cooked) and Kiwi (Kiwifruit) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Black Beans (Cooked)

0.76 mg

Kiwi (Kiwifruit)

4.9 mg

Kiwi (Kiwifruit) provides 4.9 mg vs 0.76 mg in Black Beans (Cooked) (+4.2 mg, +547%).

PotassiumKiwi (Kiwifruit) higher

Black Beans (Cooked)

270 mg6% DV

Kiwi (Kiwifruit)

512 mg11% DV

Kiwi (Kiwifruit) provides 512 mg vs 270 mg in Black Beans (Cooked) (+242 mg, +90%).

CalciumKiwi (Kiwifruit) higher

Black Beans (Cooked)

20.5 mg2% DV

Kiwi (Kiwifruit)

55.8 mg4% DV

Kiwi (Kiwifruit) provides 55.8 mg vs 20.5 mg in Black Beans (Cooked) (+35.2 mg, +172%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

1.6 mg9% DV

Kiwi (Kiwifruit)

0.51 mg3% DV

Black Beans (Cooked) provides 1.6 mg vs 0.51 mg in Kiwi (Kiwifruit) (+1.1 mg, +214%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

45.6 mg11% DV

Kiwi (Kiwifruit)

27.9 mg7% DV

Black Beans (Cooked) provides 45.6 mg vs 27.9 mg in Kiwi (Kiwifruit) (+17.7 mg, +64%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

106 mg9% DV

Kiwi (Kiwifruit)

55.8 mg4% DV

Black Beans (Cooked) provides 106 mg vs 55.8 mg in Kiwi (Kiwifruit) (+50.6 mg, +91%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

0.85 mg8% DV

Kiwi (Kiwifruit)

0.23 mg2% DV

Black Beans (Cooked) provides 0.85 mg vs 0.23 mg in Kiwi (Kiwifruit) (+0.62 mg, +271%).

Lipids1 nutrients

Saturated FatSimilar

Black Beans (Cooked)

0.07 g

Kiwi (Kiwifruit)

0.05 g

Both Black Beans (Cooked) and Kiwi (Kiwifruit) provide similar amounts of saturated fat (0.07 g).

Nutrient

Black Beans (Cooked)Normalized to 300 kcal (227 g)

Kiwi (Kiwifruit)Normalized to 300 kcal (492 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

300 kcal15% DV

Kiwi (Kiwifruit)

300 kcal15% DV

Both Black Beans (Cooked) and Kiwi (Kiwifruit) provide similar amounts of calories (energy) (300 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

20.1 g40% DV

Kiwi (Kiwifruit)

5.6 g11% DV

Black Beans (Cooked) provides 20.1 g vs 5.6 g in Kiwi (Kiwifruit) (+14.5 g, +259%).

CarbohydratesKiwi (Kiwifruit) higher

Black Beans (Cooked)

53.8 g20% DV

Kiwi (Kiwifruit)

72.1 g26% DV

Kiwi (Kiwifruit) provides 72.1 g vs 53.8 g in Black Beans (Cooked) (+18.3 g, +34%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

19.7 g71% DV

Kiwi (Kiwifruit)

14.8 g53% DV

Black Beans (Cooked) provides 19.7 g vs 14.8 g in Kiwi (Kiwifruit) (+5.0 g, +34%).

Total FatKiwi (Kiwifruit) higher

Black Beans (Cooked)

1.2 g2% DV

Kiwi (Kiwifruit)

2.6 g3% DV

Kiwi (Kiwifruit) provides 2.6 g vs 1.2 g in Black Beans (Cooked) (+1.3 g, +109%).

Total SugarsKiwi (Kiwifruit) higher

Black Beans (Cooked)

0.73 g1% DV

Kiwi (Kiwifruit)

44.2 g88% DV

Kiwi (Kiwifruit) provides 44.2 g vs 0.73 g in Black Beans (Cooked) (+43.5 g, +5989%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Black Beans (Cooked)

0 mg

Kiwi (Kiwifruit)

456 mg507% DV

Kiwi (Kiwifruit) has higher vitamin c (456 mg vs 0 mg).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Black Beans (Cooked)

0 µg

Kiwi (Kiwifruit)

20 µg2% DV

Kiwi (Kiwifruit) has higher vitamin a (rae) (20 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Kiwi (Kiwifruit)

0 µg

Both Black Beans (Cooked) and Kiwi (Kiwifruit) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Black Beans (Cooked)

0.34 mg2% DV

Kiwi (Kiwifruit)

7.2 mg48% DV

Kiwi (Kiwifruit) provides 7.2 mg vs 0.34 mg in Black Beans (Cooked) (+6.8 mg, +2010%).

Vitamin KKiwi (Kiwifruit) higher

Black Beans (Cooked)

6.4 µg5% DV

Kiwi (Kiwifruit)

198 µg165% DV

Kiwi (Kiwifruit) provides 198 µg vs 6.4 µg in Black Beans (Cooked) (+192 µg, +3020%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

338 µg85% DV

Kiwi (Kiwifruit)

123 µg31% DV

Black Beans (Cooked) provides 338 µg vs 123 µg in Kiwi (Kiwifruit) (+215 µg, +175%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.55 mg46% DV

Kiwi (Kiwifruit)

0.13 mg11% DV

Black Beans (Cooked) provides 0.55 mg vs 0.13 mg in Kiwi (Kiwifruit) (+0.42 mg, +317%).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.13 mg10% DV

Kiwi (Kiwifruit)

0.12 mg9% DV

Both Black Beans (Cooked) and Kiwi (Kiwifruit) provide similar amounts of riboflavin (vitamin b2) (0.13 mg).

Niacin (Vitamin B3)Kiwi (Kiwifruit) higher

Black Beans (Cooked)

1.1 mg7% DV

Kiwi (Kiwifruit)

1.7 mg10% DV

Kiwi (Kiwifruit) provides 1.7 mg vs 1.1 mg in Black Beans (Cooked) (+0.53 mg, +46%).

Pantothenic Acid (B5)Kiwi (Kiwifruit) higher

Black Beans (Cooked)

0.55 mg11% DV

Kiwi (Kiwifruit)

0.90 mg18% DV

Kiwi (Kiwifruit) provides 0.90 mg vs 0.55 mg in Black Beans (Cooked) (+0.35 mg, +64%).

Vitamin B6Kiwi (Kiwifruit) higher

Black Beans (Cooked)

0.16 mg9% DV

Kiwi (Kiwifruit)

0.31 mg18% DV

Kiwi (Kiwifruit) provides 0.31 mg vs 0.16 mg in Black Beans (Cooked) (+0.15 mg, +98%).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Kiwi (Kiwifruit)

0 µg

Both Black Beans (Cooked) and Kiwi (Kiwifruit) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Black Beans (Cooked)

2.3 mg

Kiwi (Kiwifruit)

14.8 mg1% DV

Kiwi (Kiwifruit) provides 14.8 mg vs 2.3 mg in Black Beans (Cooked) (+12.5 mg, +550%).

PotassiumKiwi (Kiwifruit) higher

Black Beans (Cooked)

806 mg17% DV

Kiwi (Kiwifruit)

1,535 mg33% DV

Kiwi (Kiwifruit) provides 1,535 mg vs 806 mg in Black Beans (Cooked) (+729 mg, +90%).

CalciumKiwi (Kiwifruit) higher

Black Beans (Cooked)

61.3 mg5% DV

Kiwi (Kiwifruit)

167 mg13% DV

Kiwi (Kiwifruit) provides 167 mg vs 61.3 mg in Black Beans (Cooked) (+106 mg, +173%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

4.8 mg26% DV

Kiwi (Kiwifruit)

1.5 mg8% DV

Black Beans (Cooked) provides 4.8 mg vs 1.5 mg in Kiwi (Kiwifruit) (+3.2 mg, +213%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

136 mg32% DV

Kiwi (Kiwifruit)

83.6 mg20% DV

Black Beans (Cooked) provides 136 mg vs 83.6 mg in Kiwi (Kiwifruit) (+52.6 mg, +63%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

318 mg25% DV

Kiwi (Kiwifruit)

167 mg13% DV

Black Beans (Cooked) provides 318 mg vs 167 mg in Kiwi (Kiwifruit) (+151 mg, +90%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

2.5 mg23% DV

Kiwi (Kiwifruit)

0.69 mg6% DV

Black Beans (Cooked) provides 2.5 mg vs 0.69 mg in Kiwi (Kiwifruit) (+1.9 mg, +269%).

Lipids1 nutrients

Saturated FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.20 g1% DV

Kiwi (Kiwifruit)

0.14 g1% DV

Black Beans (Cooked) provides 0.20 g vs 0.14 g in Kiwi (Kiwifruit) (+0.06 g, +43%).

Black Beans (Cooked) vs Kiwi (Kiwifruit)

Black Beans (Cooked)

Kiwi (Kiwifruit)

Nutritional Takeaways

Comparison Summary