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  6. Edamame vs. Kohlrabi

Edamame vs. Kohlrabi — In-Depth Nutrition Comparison

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Summary of differences between edamame and kohlrabi

  • Edamame has more folate, manganese, copper, iron, vitamin K, phosphorus, vitamin B1, zinc, and magnesium, while kohlrabi has more vitamin C.
  • Edamame covers your daily need for folate, 74% more than kohlrabi.
  • Edamame contains 267 times more vitamin K than kohlrabi. While edamame contains 26.7µg of vitamin K, kohlrabi contains only 0.1µg.

These are the specific foods used in this comparison Edamame, frozen, prepared and Kohlrabi, raw.

Infographic

Edamame 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.
Edamame
Edamame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
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 +236.8%
Contains more CalciumCalcium +162.5%
Contains more PotassiumPotassium +24.6%
Contains more IronIron +467.5%
Contains more CopperCopper +167.4%
Contains more ZincZinc +4466.7%
Contains more PhosphorusPhosphorus +267.4%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +636.7%
Contains more SeleniumSelenium +14.3%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 207% 0% 0.67% 9.6% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12%
Contains more Vitamin AVitamin A +650%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +675%
Contains more Vitamin B3Vitamin B3 +128.8%
Contains more Vitamin B5Vitamin B5 +139.4%
Contains more Vitamin KVitamin K +26600%
Contains more FolateFolate +1843.8%
Contains more Vitamin CVitamin C +916.4%
Contains more Vitamin B6Vitamin B6 +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Kohlrabi DV% diff.
Folate 311µg 16µg 74%
Vitamin C 6.1mg 62mg 62%
Manganese 1.024mg 0.139mg 38%
Copper 0.345mg 0.129mg 24%
Iron 2.27mg 0.4mg 23%
Vitamin K 26.7µg 0.1µg 22%
Protein 11.91g 1.7g 20%
Phosphorus 169mg 46mg 18%
Polyunsaturated fat 2.156g 0.048g 14%
Vitamin B1 0.2mg 0.05mg 13%
Zinc 1.37mg 0.03mg 12%
Magnesium 64mg 19mg 11%
Vitamin B2 0.155mg 0.02mg 10%
Fats 5.2g 0.1g 8%
Choline 56.3mg 12.3mg 8%
Fiber 5.2g 3.6g 6%
Calories 121kcal 27kcal 5%
Vitamin B5 0.395mg 0.165mg 5%
Calcium 63mg 24mg 4%
Vitamin B6 0.1mg 0.15mg 4%
Potassium 436mg 350mg 3%
Vitamin B3 0.915mg 0.4mg 3%
Saturated fat 0.62g 0.013g 3%
Monounsaturated fat 1.282g 0.007g 3%
Carbs 8.91g 6.2g 1%
Starch 1.51g 1%
Sodium 6mg 20mg 1%
Vitamin A 15µg 2µg 1%
Vitamin E 0.68mg 0.48mg 1%
Protein per 100 calories 9.8g 6.3g N/A
Calories per 10 g protein 102kcal 159kcal N/A
Weight per 100 calories 83g 370g N/A
Unsaturated / Saturated Fat ratio 5.5 4.2 N/A
Net carbs 3.71g 2.6g N/A
Sugar 2.18g 2.6g N/A
Selenium 0.8µg 0.7µg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.01mg 0%
Threonine 0.331mg 0.049mg 0%
Isoleucine 0.3mg 0.078mg 0%
Leucine 0.745mg 0.067mg 0%
Lysine 0.745mg 0.056mg 0%
Methionine 0.141mg 0.013mg 0%
Phenylalanine 0.488mg 0.039mg 0%
Valine 0.324mg 0.05mg 0%
Histidine 0.267mg 0.019mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 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 +600.6%
Contains more FatsFats +5100%
Contains more CarbsCarbs +43.7%
Contains more OtherOther +21%
Contains more WaterWater +25.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 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 +18214.3%
Contains more Poly. FatPolyunsaturated fat +4391.7%
Contains less Sat. FatSaturated fat -97.9%

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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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.