Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Kohlrabi
  5. Compare
  6. Kohlrabi vs. Navy bean raw

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

Compare

What are the differences between Kohlrabi and Navy bean raw?

  • Kohlrabi is higher in Vitamin C, yet Navy bean raw is higher in Folate, Vitamin B1, Copper, Magnesium, Iron, Vitamin B2, Vitamin B5, Manganese, and Zinc.
  • Kohlrabi's daily need coverage for Vitamin C is 48% more.

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

Infographic

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

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.
Kohlrabi
Kohlrabi
4
:
6
Navy bean raw
Navy bean raw
Contains more Vitamin A +800%
Contains more Vitamin C +229.8%
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%
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%
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%
Contains more Vitamin A +800%
Contains more Vitamin C +229.8%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kohlrabi
Kohlrabi
2
:
3
Navy bean raw
Navy bean raw
Contains more Water +15%
Contains more Protein +261.8%
Contains more Fats +600%
Contains more Carbs +110.5%
Equal in Other - 0.95
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
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
Contains more Water +15%
Contains more Protein +261.8%
Contains more Fats +600%
Contains more Carbs +110.5%
Equal in Other - 0.95

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients
  2. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.