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  6. Adzuki bean vs. Kohlrabi

Adzuki bean vs. Kohlrabi — In-Depth Nutrition Comparison

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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.
Adzuki bean
Adzuki bean
10
:
0
Kohlrabi
Kohlrabi
Contains more Calcium +175%
Contains more Iron +1145%
Contains more Magnesium +568.4%
Contains more Phosphorus +728.3%
Contains more Potassium +258.3%
Contains less Sodium -75%
Contains more Zinc +16700%
Contains more Copper +748.1%
Contains more Manganese +1144.6%
Contains more Selenium +342.9%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +175%
Contains more Iron +1145%
Contains more Magnesium +568.4%
Contains more Phosphorus +728.3%
Contains more Potassium +258.3%
Contains less Sodium -75%
Contains more Zinc +16700%
Contains more Copper +748.1%
Contains more Manganese +1144.6%
Contains more Selenium +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.
Adzuki bean
Adzuki bean
6
:
4
Kohlrabi
Kohlrabi
Contains more Vitamin B1 +810%
Contains more Vitamin B2 +1000%
Contains more Vitamin B3 +557.5%
Contains more Vitamin B5 +791.5%
Contains more Vitamin B6 +134%
Contains more Folate +3787.5%
Contains more Vitamin A +111.8%
Contains more Vitamin C +∞%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin B1 +810%
Contains more Vitamin B2 +1000%
Contains more Vitamin B3 +557.5%
Contains more Vitamin B5 +791.5%
Contains more Vitamin B6 +134%
Contains more Folate +3787.5%
Contains more Vitamin A +111.8%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
4
:
1
Kohlrabi
Kohlrabi
Contains more Protein +1068.8%
Contains more Fats +430%
Contains more Carbs +914.5%
Contains more Other +226%
Contains more Water +577.1%
Adzuki bean
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Protein +1068.8%
Contains more Fats +430%
Contains more Carbs +914.5%
Contains more Other +226%
Contains more Water +577.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +614.3%
Contains more Polyunsaturated fat +135.4%
Contains less Saturated Fat -93.2%
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +614.3%
Contains more Polyunsaturated fat +135.4%
Contains less Saturated 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 Opinion
Net carbs 50.2g 2.6g Adzuki bean
Protein 19.87g 1.7g Adzuki bean
Fats 0.53g 0.1g Adzuki bean
Carbs 62.9g 6.2g Adzuki bean
Calories 329kcal 27kcal Adzuki bean
Sugar 2.6g Adzuki bean
Fiber 12.7g 3.6g Adzuki bean
Calcium 66mg 24mg Adzuki bean
Iron 4.98mg 0.4mg Adzuki bean
Magnesium 127mg 19mg Adzuki bean
Phosphorus 381mg 46mg Adzuki bean
Potassium 1254mg 350mg Adzuki bean
Sodium 5mg 20mg Adzuki bean
Zinc 5.04mg 0.03mg Adzuki bean
Copper 1.094mg 0.129mg Adzuki bean
Manganese 1.73mg 0.139mg Adzuki bean
Selenium 3.1µg 0.7µg Adzuki bean
Vitamin A 17IU 36IU Kohlrabi
Vitamin A RAE 1µg 2µg Kohlrabi
Vitamin E 0.48mg Kohlrabi
Vitamin C 0mg 62mg Kohlrabi
Vitamin B1 0.455mg 0.05mg Adzuki bean
Vitamin B2 0.22mg 0.02mg Adzuki bean
Vitamin B3 2.63mg 0.4mg Adzuki bean
Vitamin B5 1.471mg 0.165mg Adzuki bean
Vitamin B6 0.351mg 0.15mg Adzuki bean
Folate 622µg 16µg Adzuki bean
Vitamin K 0.1µg Kohlrabi
Tryptophan 0.191mg 0.01mg Adzuki bean
Threonine 0.674mg 0.049mg Adzuki bean
Isoleucine 0.791mg 0.078mg Adzuki bean
Leucine 1.668mg 0.067mg Adzuki bean
Lysine 1.497mg 0.056mg Adzuki bean
Methionine 0.21mg 0.013mg Adzuki bean
Phenylalanine 1.052mg 0.039mg Adzuki bean
Valine 1.023mg 0.05mg Adzuki bean
Histidine 0.524mg 0.019mg Adzuki bean
Saturated Fat 0.191g 0.013g Kohlrabi
Monounsaturated Fat 0.05g 0.007g Adzuki bean
Polyunsaturated fat 0.113g 0.048g Adzuki bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Kohlrabi
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
71%
Adzuki bean
25%
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.