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  6. Kohlrabi vs. Green beans

Kohlrabi vs. Green beans — In-Depth Nutrition Comparison

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The main differences between kohlrabi and green beans

  • Kohlrabi has more vitamin C, copper, vitamin B6, and potassium; however, green beans have more vitamin K, vitamin A, manganese, and vitamin B2.
  • Daily need coverage for vitamin C for kohlrabi is 58% higher.
  • Green beans have 3 times less vitamin B6 than kohlrabi. Kohlrabi has 0.15mg of vitamin B6, while green beans have 0.056mg.

Food types used in this article are Kohlrabi, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Kohlrabi vs Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more PotassiumPotassium +139.7%
Contains more CopperCopper +126.3%
Contains more PhosphorusPhosphorus +58.6%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +83.3%
Contains more IronIron +62.5%
Contains more ZincZinc +733.3%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +105%
~equal in Magnesium ~18mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin CVitamin C +539.2%
Contains more Vitamin B5Vitamin B5 +123%
Contains more Vitamin B6Vitamin B6 +167.9%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin B1Vitamin B1 +48%
Contains more Vitamin B2Vitamin B2 +385%
Contains more Vitamin B3Vitamin B3 +53.5%
Contains more Vitamin KVitamin K +47800%
Contains more FolateFolate +106.3%
Contains more CholineCholine +37.4%
~equal in Vitamin E ~0.46mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Green beans DV% diff.
Vitamin C 62mg 9.7mg 58%
Vitamin K 0.1µg 47.9µg 40%
Copper 0.129mg 0.057mg 8%
Vitamin B6 0.15mg 0.056mg 7%
Vitamin B2 0.02mg 0.097mg 6%
Manganese 0.139mg 0.285mg 6%
Potassium 350mg 146mg 6%
Folate 16µg 33µg 4%
Vitamin A 2µg 32µg 3%
Iron 0.4mg 0.65mg 3%
Vitamin B5 0.165mg 0.074mg 2%
Phosphorus 46mg 29mg 2%
Vitamin B1 0.05mg 0.074mg 2%
Zinc 0.03mg 0.25mg 2%
Calcium 24mg 44mg 2%
Fiber 3.6g 3.2g 2%
Vitamin B3 0.4mg 0.614mg 1%
Sodium 20mg 1mg 1%
Carbs 6.2g 7.88g 1%
Choline 12.3mg 16.9mg 1%
Selenium 0.7µg 0.2µg 1%
Polyunsaturated fat 0.048g 0.145g 1%
Calories 27kcal 35kcal 0%
Protein 1.7g 1.89g 0%
Fats 0.1g 0.28g 0%
Net carbs 2.6g 4.68g N/A
Magnesium 19mg 18mg 0%
Sugar 2.6g 3.63g N/A
Vitamin E 0.48mg 0.46mg 0%
Saturated fat 0.013g 0.064g 0%
Monounsaturated fat 0.007g 0.011g 0%
Tryptophan 0.01mg 0.02mg 0%
Threonine 0.049mg 0.082mg 0%
Isoleucine 0.078mg 0.069mg 0%
Leucine 0.067mg 0.116mg 0%
Lysine 0.056mg 0.091mg 0%
Methionine 0.013mg 0.023mg 0%
Phenylalanine 0.039mg 0.069mg 0%
Valine 0.05mg 0.093mg 0%
Histidine 0.019mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more OtherOther +37%
Contains more ProteinProtein +11.2%
Contains more FatsFats +180%
Contains more CarbsCarbs +27.1%
~equal in Water ~89.22g

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -79.7%
Contains more Mono. FatMonounsaturated fat +57.1%
Contains more Poly. FatPolyunsaturated fat +202.1%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.