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  6. Baked beans vs. Kohlrabi

Baked beans vs. Kohlrabi — In-Depth Nutrition Comparison

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What are the main differences between baked beans and kohlrabi?

  • Baked beans are richer in iron, selenium, phosphorus, folate, fiber, vitamin B1, and zinc, yet kohlrabi is richer in vitamin C.
  • Kohlrabi's daily need coverage for vitamin C is 68% higher.
  • Baked beans have 150 times more saturated fat than kohlrabi. Baked beans have 1.948g of saturated fat, while kohlrabi has 0.013g.
  • Kohlrabi has a lower glycemic index than baked beans.

We used Beans, baked, home prepared and Kohlrabi, raw types in this comparison.

Infographic

Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 +126.3%
Contains more CalciumCalcium +154.2%
Contains more IronIron +397.5%
Contains more CopperCopper +23.3%
Contains more ZincZinc +2333.3%
Contains more PhosphorusPhosphorus +137%
Contains more ManganeseManganese +83.5%
Contains more SeleniumSelenium +714.3%
Contains less SodiumSodium -95.3%
~equal in Potassium ~350mg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 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 +172%
Contains more Vitamin B2Vitamin B2 +145%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +5536.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B5 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Kohlrabi DV% diff.
Vitamin C 1.1mg 62mg 68%
Iron 1.99mg 0.4mg 20%
Sodium 422mg 20mg 17%
Selenium 5.7µg 0.7µg 9%
Saturated fat 1.948g 0.013g 9%
Phosphorus 109mg 46mg 9%
Fiber 5.5g 3.6g 8%
Fats 5.15g 0.1g 8%
Folate 48µg 16µg 8%
Protein 5.54g 1.7g 8%
Vitamin B1 0.136mg 0.05mg 7%
Zinc 0.73mg 0.03mg 6%
Calories 155kcal 27kcal 6%
Magnesium 43mg 19mg 6%
Carbs 21.63g 6.2g 5%
Polyunsaturated fat 0.74g 0.048g 5%
Monounsaturated fat 2.133g 0.007g 5%
Vitamin B6 0.09mg 0.15mg 5%
Manganese 0.255mg 0.139mg 5%
Calcium 61mg 24mg 4%
Copper 0.159mg 0.129mg 3%
Vitamin E 0.48mg 3%
Cholesterol 5mg 0mg 2%
Choline 12.3mg 2%
Vitamin B2 0.049mg 0.02mg 2%
Net carbs 16.13g 2.6g N/A
Potassium 358mg 350mg 0%
Sugar 2.6g N/A
Vitamin A 0µg 2µg 0%
Vitamin B3 0.408mg 0.4mg 0%
Vitamin B5 0.155mg 0.165mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.067mg 0.01mg 0%
Threonine 0.228mg 0.049mg 0%
Isoleucine 0.242mg 0.078mg 0%
Leucine 0.428mg 0.067mg 0%
Lysine 0.379mg 0.056mg 0%
Methionine 0.086mg 0.013mg 0%
Phenylalanine 0.287mg 0.039mg 0%
Valine 0.282mg 0.05mg 0%
Histidine 0.153mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +225.9%
Contains more FatsFats +5050%
Contains more CarbsCarbs +248.9%
Contains more OtherOther +151%
Contains more WaterWater +39.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 +30371.4%
Contains more Poly. FatPolyunsaturated fat +1441.7%
Contains less Sat. FatSaturated fat -99.3%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.