Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Adzuki bean vs. Kohlrabi — In-Depth Nutrition Comparison

Compare

Important differences between adzuki bean and kohlrabi

  • Adzuki bean has more folate, copper, manganese, iron, phosphorus, zinc, fiber, vitamin B1, and potassium; however, kohlrabi is richer in vitamin C.
  • Adzuki bean's daily need coverage for folate is 152% more.
  • Adzuki bean contains 168 times more zinc than kohlrabi. Adzuki bean contains 5.04mg of zinc, while kohlrabi contains 0.03mg.

The food varieties used in the comparison are Beans, adzuki, mature seeds, raw and Kohlrabi, raw.

Infographic

Adzuki bean vs Kohlrabi infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more MagnesiumMagnesium +568.4%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +258.3%
Contains more IronIron +1145%
Contains more CopperCopper +748.1%
Contains more ZincZinc +16700%
Contains more PhosphorusPhosphorus +728.3%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +1144.6%
Contains more SeleniumSelenium +342.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin B1Vitamin B1 +810%
Contains more Vitamin B2Vitamin B2 +1000%
Contains more Vitamin B3Vitamin B3 +557.5%
Contains more Vitamin B5Vitamin B5 +791.5%
Contains more Vitamin B6Vitamin B6 +134%
Contains more FolateFolate +3787.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +1068.8%
Contains more FatsFats +430%
Contains more CarbsCarbs +914.5%
Contains more OtherOther +226%
Contains more WaterWater +577.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +614.3%
Contains more Poly. FatPolyunsaturated fat +135.4%
Contains less Sat. FatSaturated fat -93.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Adzuki bean Kohlrabi
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Kohlrabi DV% diff.
Folate 622µg 16µg 152%
Copper 1.094mg 0.129mg 107%
Manganese 1.73mg 0.139mg 69%
Vitamin C 0mg 62mg 69%
Iron 4.98mg 0.4mg 57%
Phosphorus 381mg 46mg 48%
Zinc 5.04mg 0.03mg 46%
Fiber 12.7g 3.6g 36%
Protein 19.87g 1.7g 36%
Vitamin B1 0.455mg 0.05mg 34%
Potassium 1254mg 350mg 27%
Magnesium 127mg 19mg 26%
Vitamin B5 1.471mg 0.165mg 26%
Carbs 62.9g 6.2g 19%
Vitamin B6 0.351mg 0.15mg 15%
Vitamin B2 0.22mg 0.02mg 15%
Calories 329kcal 27kcal 15%
Vitamin B3 2.63mg 0.4mg 14%
Calcium 66mg 24mg 4%
Selenium 3.1µg 0.7µg 4%
Vitamin E 0.48mg 3%
Choline 12.3mg 2%
Fats 0.53g 0.1g 1%
Saturated fat 0.191g 0.013g 1%
Sodium 5mg 20mg 1%
Net carbs 50.2g 2.6g N/A
Sugar 2.6g N/A
Vitamin A 1µg 2µg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.05g 0.007g 0%
Polyunsaturated fat 0.113g 0.048g 0%
Tryptophan 0.191mg 0.01mg 0%
Threonine 0.674mg 0.049mg 0%
Isoleucine 0.791mg 0.078mg 0%
Leucine 1.668mg 0.067mg 0%
Lysine 1.497mg 0.056mg 0%
Methionine 0.21mg 0.013mg 0%
Phenylalanine 1.052mg 0.039mg 0%
Valine 1.023mg 0.05mg 0%
Histidine 0.524mg 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Kohlrabi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Adzuki bean
23%
Kohlrabi
Minerals Daily Need Coverage Score
132%
Adzuki bean
15%
Kohlrabi

Comparison summary

Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.178g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 9)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $1.4)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 15mg)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients
  2. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.