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  6. Kohlrabi vs. Baked beans

Kohlrabi vs. Baked beans — In-Depth Nutrition Comparison

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What are the main differences between kohlrabi and baked beans?

  • Kohlrabi is richer in vitamin C, yet baked beans are richer in iron, selenium, phosphorus, folate, fiber, vitamin B1, and zinc.
  • Kohlrabi's daily need coverage for vitamin C is 68% higher.
  • Kohlrabi contains less sodium.
  • Kohlrabi has a lower glycemic index than baked beans.

We used Kohlrabi, raw and Beans, baked, home prepared types in this comparison.

Infographic

Kohlrabi vs Baked beans infographic
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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 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains less SodiumSodium -95.3%
Contains more MagnesiumMagnesium +126.3%
Contains more CalciumCalcium +154.2%
Contains more IronIron +397.5%
Contains more CopperCopper +23.3%
Contains more ZincZinc +2333.3%
Contains more PhosphorusPhosphorus +137%
Contains more ManganeseManganese +83.5%
Contains more SeleniumSelenium +714.3%
~equal in Potassium ~358mg

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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +5536.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +172%
Contains more Vitamin B2Vitamin B2 +145%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.408mg
~equal in Vitamin B5 ~0.155mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Baked beans DV% diff.
Vitamin C 62mg 1.1mg 68%
Iron 0.4mg 1.99mg 20%
Sodium 20mg 422mg 17%
Selenium 0.7µg 5.7µg 9%
Saturated fat 0.013g 1.948g 9%
Phosphorus 46mg 109mg 9%
Fiber 3.6g 5.5g 8%
Fats 0.1g 5.15g 8%
Folate 16µg 48µg 8%
Protein 1.7g 5.54g 8%
Vitamin B1 0.05mg 0.136mg 7%
Zinc 0.03mg 0.73mg 6%
Calories 27kcal 155kcal 6%
Magnesium 19mg 43mg 6%
Carbs 6.2g 21.63g 5%
Polyunsaturated fat 0.048g 0.74g 5%
Monounsaturated fat 0.007g 2.133g 5%
Vitamin B6 0.15mg 0.09mg 5%
Manganese 0.139mg 0.255mg 5%
Calcium 24mg 61mg 4%
Copper 0.129mg 0.159mg 3%
Vitamin E 0.48mg 3%
Cholesterol 0mg 5mg 2%
Choline 12.3mg 2%
Vitamin B2 0.02mg 0.049mg 2%
Net carbs 2.6g 16.13g N/A
Potassium 350mg 358mg 0%
Sugar 2.6g N/A
Vitamin A 2µg 0µg 0%
Vitamin B3 0.4mg 0.408mg 0%
Vitamin B5 0.165mg 0.155mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.01mg 0.067mg 0%
Threonine 0.049mg 0.228mg 0%
Isoleucine 0.078mg 0.242mg 0%
Leucine 0.067mg 0.428mg 0%
Lysine 0.056mg 0.379mg 0%
Methionine 0.013mg 0.086mg 0%
Phenylalanine 0.039mg 0.287mg 0%
Valine 0.05mg 0.282mg 0%
Histidine 0.019mg 0.153mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more WaterWater +39.6%
Contains more ProteinProtein +225.9%
Contains more FatsFats +5050%
Contains more CarbsCarbs +248.9%
Contains more OtherOther +151%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +30371.4%
Contains more Poly. FatPolyunsaturated fat +1441.7%

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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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.