Kohlrabi vs. Refried beans — In-Depth Nutrition Comparison

Compare

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

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

Refried beans

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.

Kohlrabi

Refried beans

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

All nutrients comparison - raw data values

Nutrient			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