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  6. Navy bean raw vs. Kohlrabi

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

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What are the differences between Navy bean raw and Kohlrabi?

  • Navy bean raw is higher in Folate, Vitamin B1, Copper, Magnesium, Iron, Vitamin B2, Vitamin B5, Manganese, and Zinc, yet Kohlrabi is higher in Vitamin C.
  • Kohlrabi's daily need coverage for Vitamin C is 48% more.
  • Navy bean raw has 30 times more Zinc than Kohlrabi. While Navy bean raw has 0.89mg of Zinc, Kohlrabi has only 0.03mg.

We used Beans, navy, mature seeds, sprouted, raw and Kohlrabi, raw types in this article.

Infographic

Navy 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.
Navy bean raw
Navy bean raw
7
:
3
Kohlrabi
Kohlrabi
Contains more Iron +382.5%
Contains more Magnesium +431.6%
Contains more Phosphorus +117.4%
Contains less Sodium -35%
Contains more Zinc +2866.7%
Contains more Copper +176%
Contains more Manganese +193.5%
Contains more Calcium +60%
Contains more Potassium +14%
Contains more Selenium +16.7%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Iron +382.5%
Contains more Magnesium +431.6%
Contains more Phosphorus +117.4%
Contains less Sodium -35%
Contains more Zinc +2866.7%
Contains more Copper +176%
Contains more Manganese +193.5%
Contains more Calcium +60%
Contains more Potassium +14%
Contains more Selenium +16.7%

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.
Navy bean raw
Navy bean raw
6
:
4
Kohlrabi
Kohlrabi
Contains more Vitamin B1 +680%
Contains more Vitamin B2 +975%
Contains more Vitamin B3 +205%
Contains more Vitamin B5 +400%
Contains more Vitamin B6 +27.3%
Contains more Folate +725%
Contains more Vitamin A +800%
Contains more Vitamin C +229.8%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 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 +680%
Contains more Vitamin B2 +975%
Contains more Vitamin B3 +205%
Contains more Vitamin B5 +400%
Contains more Vitamin B6 +27.3%
Contains more Folate +725%
Contains more Vitamin A +800%
Contains more Vitamin C +229.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
3
:
2
Kohlrabi
Kohlrabi
Contains more Protein +261.8%
Contains more Fats +600%
Contains more Carbs +110.5%
Contains more Water +15%
Equal in Other - 1
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +261.8%
Contains more Fats +600%
Contains more Carbs +110.5%
Contains more Water +15%
Equal in Other - 1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +642.9%
Contains more Polyunsaturated fat +747.9%
Contains less Saturated Fat -84.7%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +642.9%
Contains more Polyunsaturated fat +747.9%
Contains less Saturated Fat -84.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy bean raw Kohlrabi Opinion
Net carbs 13.05g 2.6g Navy bean raw
Protein 6.15g 1.7g Navy bean raw
Fats 0.7g 0.1g Navy bean raw
Carbs 13.05g 6.2g Navy bean raw
Calories 67kcal 27kcal Navy bean raw
Sugar 2.6g Navy bean raw
Fiber 3.6g Kohlrabi
Calcium 15mg 24mg Kohlrabi
Iron 1.93mg 0.4mg Navy bean raw
Magnesium 101mg 19mg Navy bean raw
Phosphorus 100mg 46mg Navy bean raw
Potassium 307mg 350mg Kohlrabi
Sodium 13mg 20mg Navy bean raw
Zinc 0.89mg 0.03mg Navy bean raw
Copper 0.356mg 0.129mg Navy bean raw
Manganese 0.408mg 0.139mg Navy bean raw
Selenium 0.6µg 0.7µg Kohlrabi
Vitamin A 4IU 36IU Kohlrabi
Vitamin A RAE 0µg 2µg Kohlrabi
Vitamin E 0.48mg Kohlrabi
Vitamin C 18.8mg 62mg Kohlrabi
Vitamin B1 0.39mg 0.05mg Navy bean raw
Vitamin B2 0.215mg 0.02mg Navy bean raw
Vitamin B3 1.22mg 0.4mg Navy bean raw
Vitamin B5 0.825mg 0.165mg Navy bean raw
Vitamin B6 0.191mg 0.15mg Navy bean raw
Folate 132µg 16µg Navy bean raw
Vitamin K 0.1µg Kohlrabi
Tryptophan 0.064mg 0.01mg Navy bean raw
Threonine 0.258mg 0.049mg Navy bean raw
Isoleucine 0.273mg 0.078mg Navy bean raw
Leucine 0.442mg 0.067mg Navy bean raw
Lysine 0.35mg 0.056mg Navy bean raw
Methionine 0.064mg 0.013mg Navy bean raw
Phenylalanine 0.31mg 0.039mg Navy bean raw
Valine 0.316mg 0.05mg Navy bean raw
Histidine 0.172mg 0.019mg Navy bean raw
Saturated Fat 0.085g 0.013g Kohlrabi
Monounsaturated Fat 0.052g 0.007g Navy bean raw
Polyunsaturated fat 0.407g 0.048g Navy bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw 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
35%
Navy bean raw
25%
Kohlrabi
Minerals Daily Need Coverage Score
42%
Navy bean raw
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 19)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.