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  6. Kohlrabi vs. Black turtle bean

Kohlrabi vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the differences between kohlrabi and black turtle bean?

  • Kohlrabi is higher in vitamin C, yet black turtle bean is higher in folate, iron, copper, vitamin B1, phosphorus, fiber, manganese, potassium, and magnesium.
  • Black turtle bean's daily need coverage for folate is 107% more.

We used Kohlrabi, raw and Beans, black turtle, mature seeds, raw types in this article.

Infographic

Kohlrabi vs Black turtle bean 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 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more MagnesiumMagnesium +742.1%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +328.6%
Contains more IronIron +2075%
Contains more CopperCopper +675.2%
Contains more ZincZinc +7233.3%
Contains more PhosphorusPhosphorus +856.5%
Contains less SodiumSodium -55%
Contains more ManganeseManganese +619.4%
Contains more SeleniumSelenium +357.1%

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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +128.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1700%
Contains more Vitamin B2Vitamin B2 +865%
Contains more Vitamin B3Vitamin B3 +388.8%
Contains more Vitamin B5Vitamin B5 +444.8%
Contains more Vitamin B6Vitamin B6 +90.7%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +2675%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Black turtle bean DV% diff.
Folate 16µg 444µg 107%
Iron 0.4mg 8.7mg 104%
Copper 0.129mg 1mg 97%
Vitamin B1 0.05mg 0.9mg 71%
Vitamin C 62mg 0mg 69%
Phosphorus 46mg 440mg 56%
Fiber 3.6g 15.5g 48%
Protein 1.7g 21.25g 39%
Manganese 0.139mg 1mg 37%
Magnesium 19mg 160mg 34%
Potassium 350mg 1500mg 34%
Zinc 0.03mg 2.2mg 20%
Carbs 6.2g 63.25g 19%
Calories 27kcal 339kcal 16%
Vitamin B5 0.165mg 0.899mg 15%
Calcium 24mg 160mg 14%
Vitamin B2 0.02mg 0.193mg 13%
Vitamin B3 0.4mg 1.955mg 10%
Vitamin B6 0.15mg 0.286mg 10%
Selenium 0.7µg 3.2µg 5%
Vitamin K 0.1µg 5.6µg 5%
Choline 12.3mg 2%
Polyunsaturated fat 0.048g 0.387g 2%
Vitamin E 0.48mg 0.21mg 2%
Saturated fat 0.013g 0.232g 1%
Fats 0.1g 0.9g 1%
Net carbs 2.6g 47.75g N/A
Sugar 2.6g 2.12g N/A
Sodium 20mg 9mg 0%
Vitamin A 2µg 0µg 0%
Monounsaturated fat 0.007g 0.078g 0%
Tryptophan 0.01mg 0.252mg 0%
Threonine 0.049mg 0.894mg 0%
Isoleucine 0.078mg 0.938mg 0%
Leucine 0.067mg 1.697mg 0%
Lysine 0.056mg 1.459mg 0%
Methionine 0.013mg 0.32mg 0%
Phenylalanine 0.039mg 1.149mg 0%
Valine 0.05mg 1.112mg 0%
Histidine 0.019mg 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +727.3%
Contains more ProteinProtein +1150%
Contains more FatsFats +800%
Contains more CarbsCarbs +920.2%
Contains more OtherOther +260%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +1014.3%
Contains more Poly. FatPolyunsaturated fat +706.3%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.