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  6. Cranberry bean raw vs. Kohlrabi

Cranberry bean raw vs. Kohlrabi — In-Depth Nutrition Comparison

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Significant differences between cranberry bean raw and kohlrabi

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, phosphorus, manganese, zinc, and magnesium; however, kohlrabi is richer in vitamin C.
  • Cranberry bean raw covers your daily folate needs 147% more than kohlrabi.
  • Kohlrabi has 121 times less zinc than cranberry bean raw. Cranberry bean raw has 3.63mg of zinc, while kohlrabi has 0.03mg.
  • Cranberry bean raw has a higher glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of kohlrabi is 20.

Specific food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Kohlrabi, raw.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +721.1%
Contains more CalciumCalcium +429.2%
Contains more PotassiumPotassium +280.6%
Contains more IronIron +1150%
Contains more CopperCopper +515.5%
Contains more ZincZinc +12000%
Contains more PhosphorusPhosphorus +708.7%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +561.9%
Contains more SeleniumSelenium +1714.3%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 +1394%
Contains more Vitamin B2Vitamin B2 +965%
Contains more Vitamin B3Vitamin B3 +263.8%
Contains more Vitamin B5Vitamin B5 +353.3%
Contains more Vitamin B6Vitamin B6 +106%
Contains more FolateFolate +3675%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Kohlrabi DV% diff.
Folate 604µg 16µg 147%
Fiber 24.7g 3.6g 84%
Copper 0.794mg 0.129mg 74%
Vitamin C 0mg 62mg 69%
Vitamin B1 0.747mg 0.05mg 58%
Iron 5mg 0.4mg 58%
Phosphorus 372mg 46mg 47%
Protein 23.03g 1.7g 43%
Manganese 0.92mg 0.139mg 34%
Magnesium 156mg 19mg 33%
Zinc 3.63mg 0.03mg 33%
Potassium 1332mg 350mg 29%
Selenium 12.7µg 0.7µg 22%
Carbs 60.05g 6.2g 18%
Vitamin B2 0.213mg 0.02mg 15%
Calories 335kcal 27kcal 15%
Vitamin B6 0.309mg 0.15mg 12%
Vitamin B5 0.748mg 0.165mg 12%
Calcium 127mg 24mg 10%
Vitamin B3 1.455mg 0.4mg 7%
Vitamin E 0.48mg 3%
Polyunsaturated fat 0.527g 0.048g 3%
Fats 1.23g 0.1g 2%
Choline 12.3mg 2%
Saturated fat 0.316g 0.013g 1%
Sodium 6mg 20mg 1%
Net carbs 35.35g 2.6g N/A
Sugar 2.6g N/A
Vitamin A 0µg 2µg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.106g 0.007g 0%
Tryptophan 0.273mg 0.01mg 0%
Threonine 0.969mg 0.049mg 0%
Isoleucine 1.017mg 0.078mg 0%
Leucine 1.838mg 0.067mg 0%
Lysine 1.58mg 0.056mg 0%
Methionine 0.346mg 0.013mg 0%
Phenylalanine 1.245mg 0.039mg 0%
Valine 1.205mg 0.05mg 0%
Histidine 0.641mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +1254.7%
Contains more FatsFats +1130%
Contains more CarbsCarbs +868.5%
Contains more OtherOther +230%
Contains more WaterWater +634.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 +1414.3%
Contains more Poly. FatPolyunsaturated fat +997.9%
Contains less Sat. FatSaturated fat -95.9%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.