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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.
  • The glycemic index of kohlrabi is lower.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +431.6%
Contains more IronIron +382.5%
Contains more CopperCopper +176%
Contains more ZincZinc +2866.7%
Contains more PhosphorusPhosphorus +117.4%
Contains less SodiumSodium -35%
Contains more ManganeseManganese +193.5%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +14%
Contains more SeleniumSelenium +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.
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +680%
Contains more Vitamin B2Vitamin B2 +975%
Contains more Vitamin B3Vitamin B3 +205%
Contains more Vitamin B5Vitamin B5 +400%
Contains more Vitamin B6Vitamin B6 +27.3%
Contains more FolateFolate +725%
Contains more Vitamin CVitamin C +229.8%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Kohlrabi DV% diff.
Vitamin C 18.8mg 62mg 48%
Folate 132µg 16µg 29%
Vitamin B1 0.39mg 0.05mg 28%
Copper 0.356mg 0.129mg 25%
Magnesium 101mg 19mg 20%
Iron 1.93mg 0.4mg 19%
Vitamin B2 0.215mg 0.02mg 15%
Fiber 3.6g 14%
Vitamin B5 0.825mg 0.165mg 13%
Manganese 0.408mg 0.139mg 12%
Protein 6.15g 1.7g 9%
Zinc 0.89mg 0.03mg 8%
Phosphorus 100mg 46mg 8%
Vitamin B3 1.22mg 0.4mg 5%
Vitamin B6 0.191mg 0.15mg 3%
Vitamin E 0.48mg 3%
Choline 12.3mg 2%
Polyunsaturated fat 0.407g 0.048g 2%
Calories 67kcal 27kcal 2%
Carbs 13.05g 6.2g 2%
Fats 0.7g 0.1g 1%
Potassium 307mg 350mg 1%
Calcium 15mg 24mg 1%
Net carbs 13.05g 2.6g N/A
Sugar 2.6g N/A
Sodium 13mg 20mg 0%
Vitamin A 0µg 2µg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.085g 0.013g 0%
Monounsaturated fat 0.052g 0.007g 0%
Tryptophan 0.064mg 0.01mg 0%
Threonine 0.258mg 0.049mg 0%
Isoleucine 0.273mg 0.078mg 0%
Leucine 0.442mg 0.067mg 0%
Lysine 0.35mg 0.056mg 0%
Methionine 0.064mg 0.013mg 0%
Phenylalanine 0.31mg 0.039mg 0%
Valine 0.316mg 0.05mg 0%
Histidine 0.172mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +261.8%
Contains more FatsFats +600%
Contains more CarbsCarbs +110.5%
Contains more WaterWater +15%
~equal in Other ~1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 +642.9%
Contains more Poly. FatPolyunsaturated fat +747.9%
Contains less Sat. FatSaturated fat -84.7%

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.