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  6. Black turtle bean vs. Kohlrabi

Black turtle bean vs. Kohlrabi — In-Depth Nutrition Comparison

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What are the differences between black turtle bean and kohlrabi?

  • Black turtle bean is higher in folate, iron, copper, vitamin B1, phosphorus, fiber, manganese, potassium, and magnesium, yet kohlrabi is higher in vitamin C.
  • Black turtle bean's daily need coverage for folate is 107% more.
  • Black turtle bean has 22 times more iron than kohlrabi. While black turtle bean has 8.7mg of iron, kohlrabi has only 0.4mg.

We used Beans, black turtle, mature seeds, raw and Kohlrabi, raw types in this article.

Infographic

Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 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 +742.1%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +328.6%
Contains more IronIron +2075%
Contains more CopperCopper +675.2%
Contains more ZincZinc +7233.3%
Contains more PhosphorusPhosphorus +856.5%
Contains less SodiumSodium -55%
Contains more ManganeseManganese +619.4%
Contains more SeleniumSelenium +357.1%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 +1700%
Contains more Vitamin B2Vitamin B2 +865%
Contains more Vitamin B3Vitamin B3 +388.8%
Contains more Vitamin B5Vitamin B5 +444.8%
Contains more Vitamin B6Vitamin B6 +90.7%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +2675%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +128.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Kohlrabi DV% diff.
Folate 444µg 16µg 107%
Iron 8.7mg 0.4mg 104%
Copper 1mg 0.129mg 97%
Vitamin B1 0.9mg 0.05mg 71%
Vitamin C 0mg 62mg 69%
Phosphorus 440mg 46mg 56%
Fiber 15.5g 3.6g 48%
Protein 21.25g 1.7g 39%
Manganese 1mg 0.139mg 37%
Magnesium 160mg 19mg 34%
Potassium 1500mg 350mg 34%
Zinc 2.2mg 0.03mg 20%
Carbs 63.25g 6.2g 19%
Calories 339kcal 27kcal 16%
Vitamin B5 0.899mg 0.165mg 15%
Calcium 160mg 24mg 14%
Vitamin B2 0.193mg 0.02mg 13%
Vitamin B3 1.955mg 0.4mg 10%
Vitamin B6 0.286mg 0.15mg 10%
Selenium 3.2µg 0.7µg 5%
Vitamin K 5.6µg 0.1µg 5%
Choline 12.3mg 2%
Polyunsaturated fat 0.387g 0.048g 2%
Vitamin E 0.21mg 0.48mg 2%
Saturated fat 0.232g 0.013g 1%
Fats 0.9g 0.1g 1%
Net carbs 47.75g 2.6g N/A
Sugar 2.12g 2.6g N/A
Sodium 9mg 20mg 0%
Vitamin A 0µg 2µg 0%
Monounsaturated fat 0.078g 0.007g 0%
Tryptophan 0.252mg 0.01mg 0%
Threonine 0.894mg 0.049mg 0%
Isoleucine 0.938mg 0.078mg 0%
Leucine 1.697mg 0.067mg 0%
Lysine 1.459mg 0.056mg 0%
Methionine 0.32mg 0.013mg 0%
Phenylalanine 1.149mg 0.039mg 0%
Valine 1.112mg 0.05mg 0%
Histidine 0.592mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +1150%
Contains more FatsFats +800%
Contains more CarbsCarbs +920.2%
Contains more OtherOther +260%
Contains more WaterWater +727.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 +1014.3%
Contains more Poly. FatPolyunsaturated fat +706.3%
Contains less Sat. FatSaturated fat -94.4%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.