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Kohlrabi vs. Refried beans — In-Depth Nutrition Comparison

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The main differences between kohlrabi and refried beans

  • Kohlrabi has more vitamin C; however, refried beans have more iron, selenium, phosphorus, manganese, and zinc.
  • Daily need coverage for vitamin C for kohlrabi is 62% higher.
  • Refried beans have 5 times less sugar than kohlrabi. Kohlrabi has 2.6g of sugar, while refried beans have 0.54g.
  • Refried beans have a higher glycemic index than kohlrabi.

Food types used in this article are Kohlrabi, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Kohlrabi vs Refried 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains less SodiumSodium -94.6%
Contains more MagnesiumMagnesium +84.2%
Contains more CalciumCalcium +20.8%
Contains more IronIron +260%
Contains more ZincZinc +1833.3%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +107.9%
Contains more SeleniumSelenium +728.6%
~equal in Potassium ~319mg
~equal in Copper ~0.129mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +933.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +433.3%
Contains more Vitamin B6Vitamin B6 +45.6%
Contains more FolateFolate +45.5%
Contains more Vitamin B1Vitamin B1 +52%
Contains more Vitamin B2Vitamin B2 +295%
Contains more Vitamin B5Vitamin B5 +14.5%
Contains more Vitamin KVitamin K +2000%
Contains more CholineCholine +72.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.367mg
~equal in Vitamin B12 ~0µg

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more WaterWater +17%
Contains more ProteinProtein +192.9%
Contains more FatsFats +1910%
Contains more CarbsCarbs +118.5%
Contains more OtherOther +71%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +8485.7%
Contains more Poly. FatPolyunsaturated fat +1031.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kohlrabi Refried beans
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kohlrabi Refried beans DV% diff.
Vitamin C 62mg 6mg 62%
Histidine 0.019mg 153mg 22%
Sodium 20mg 370mg 15%
Iron 0.4mg 1.44mg 13%
Selenium 0.7µg 5.8µg 9%
Phosphorus 46mg 92mg 7%
Protein 1.7g 4.98g 7%
Manganese 0.139mg 0.289mg 7%
Vitamin B2 0.02mg 0.079mg 5%
Zinc 0.03mg 0.58mg 5%
Vitamin B6 0.15mg 0.103mg 4%
Magnesium 19mg 35mg 4%
Polyunsaturated fat 0.048g 0.543g 3%
Vitamin E 0.48mg 0.09mg 3%
Calories 27kcal 90kcal 3%
Starch 7.43g 3%
Fats 0.1g 2.01g 3%
Saturated fat 0.013g 0.631g 3%
Vitamin B1 0.05mg 0.076mg 2%
Carbs 6.2g 13.55g 2%
Vitamin K 0.1µg 2.1µg 2%
Choline 12.3mg 21.2mg 2%
Monounsaturated fat 0.007g 0.601g 1%
Potassium 350mg 319mg 1%
Calcium 24mg 29mg 1%
Folate 16µg 11µg 1%
Net carbs 2.6g 9.85g N/A
Sugar 2.6g 0.54g N/A
Fiber 3.6g 3.7g 0%
Copper 0.129mg 0.129mg 0%
Vitamin A 2µg 0µg 0%
Vitamin B3 0.4mg 0.367mg 0%
Vitamin B5 0.165mg 0.189mg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.01mg 0.065mg 0%
Threonine 0.049mg 0.231mg 0%
Isoleucine 0.078mg 0.242mg 0%
Leucine 0.067mg 0.438mg 0%
Lysine 0.056mg 0.377mg 0%
Methionine 0.013mg 0.083mg 0%
Phenylalanine 0.039mg 0.297mg 0%
Valine 0.05mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
23%
Kohlrabi
10%
Refried beans
Minerals Daily Need Coverage Score
15%
Kohlrabi
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 2.06g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.6)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 350mg)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.618g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 18)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.