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  6. Kohlrabi vs. Lima beans

Kohlrabi vs. Lima beans — In-Depth Nutrition Comparison

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Summary of differences between kohlrabi and lima beans

  • Kohlrabi has more vitamin C, while lima beans have more iron, folate, manganese, fiber, copper, phosphorus, vitamin B1, zinc, and selenium.
  • Kohlrabi covers your daily need for vitamin C, 69% more than lima beans.
  • Kohlrabi has a lower glycemic index. The glycemic index of kohlrabi is 20, while the glycemic index of lima beans is 32.

These are the specific foods used in this comparison Kohlrabi, raw and Lima beans, large, mature seeds, cooked, boiled, without salt.

Infographic

Kohlrabi vs Lima 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% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
Contains more CalciumCalcium +41.2%
Contains more MagnesiumMagnesium +126.3%
Contains more PotassiumPotassium +45.1%
Contains more IronIron +497.5%
Contains more CopperCopper +82.2%
Contains more ZincZinc +3066.7%
Contains more PhosphorusPhosphorus +141.3%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +271.2%
Contains more SeleniumSelenium +542.9%

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% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +166.7%
Contains more Vitamin B1Vitamin B1 +222%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B5Vitamin B5 +155.8%
Contains more Vitamin KVitamin K +1900%
Contains more FolateFolate +418.8%
Contains more CholineCholine +164.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.421mg
~equal in Vitamin B6 ~0.161mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Lima beans DV% diff.
Vitamin C 62mg 0mg 69%
Iron 0.4mg 2.39mg 25%
Folate 16µg 83µg 17%
Manganese 0.139mg 0.516mg 16%
Fiber 3.6g 7g 14%
Protein 1.7g 7.8g 12%
Copper 0.129mg 0.235mg 12%
Vitamin B1 0.05mg 0.161mg 9%
Phosphorus 46mg 111mg 9%
Zinc 0.03mg 0.95mg 8%
Selenium 0.7µg 4.5µg 7%
Magnesium 19mg 43mg 6%
Carbs 6.2g 20.88g 5%
Vitamin B5 0.165mg 0.422mg 5%
Potassium 350mg 508mg 5%
Choline 12.3mg 32.5mg 4%
Calories 27kcal 115kcal 4%
Vitamin B2 0.02mg 0.055mg 3%
Vitamin E 0.48mg 0.18mg 2%
Vitamin K 0.1µg 2µg 2%
Polyunsaturated fat 0.048g 0.171g 1%
Sodium 20mg 2mg 1%
Calcium 24mg 17mg 1%
Vitamin B6 0.15mg 0.161mg 1%
Fats 0.1g 0.38g 0%
Net carbs 2.6g 13.88g N/A
Sugar 2.6g 2.9g N/A
Vitamin A 2µg 0µg 0%
Vitamin B3 0.4mg 0.421mg 0%
Saturated fat 0.013g 0.089g 0%
Monounsaturated fat 0.007g 0.034g 0%
Tryptophan 0.01mg 0.092mg 0%
Threonine 0.049mg 0.337mg 0%
Isoleucine 0.078mg 0.411mg 0%
Leucine 0.067mg 0.673mg 0%
Lysine 0.056mg 0.523mg 0%
Methionine 0.013mg 0.099mg 0%
Phenylalanine 0.039mg 0.449mg 0%
Valine 0.05mg 0.469mg 0%
Histidine 0.019mg 0.238mg 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
8% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
Contains more WaterWater +30.4%
Contains more ProteinProtein +358.8%
Contains more FatsFats +280%
Contains more CarbsCarbs +236.8%
Contains more OtherOther +15%

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
30% 12% 58%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains less Sat. FatSaturated fat -85.4%
Contains more Mono. FatMonounsaturated fat +385.7%
Contains more Poly. FatPolyunsaturated fat +256.3%

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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. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/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.