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  6. Kohlrabi vs. Soybean raw

Kohlrabi vs. Soybean raw — In-Depth Nutrition Comparison

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How are kohlrabi and soybean raw different?

  • Kohlrabi is higher in vitamin C; however, soybean raw is richer in iron, copper, manganese, phosphorus, folate, vitamin B1, vitamin B2, magnesium, and zinc.
  • Daily need coverage for iron for soybean raw is 191% higher.
  • Kohlrabi contains 10 times more vitamin C than soybean raw. While kohlrabi contains 62mg of vitamin C, soybean raw contains only 6mg.

Kohlrabi, raw and Soybeans, mature seeds, raw are the varieties used in this article.

Infographic

Kohlrabi vs Soybean 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.
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +1373.7%
Contains more CalciumCalcium +1054.2%
Contains more PotassiumPotassium +413.4%
Contains more IronIron +3825%
Contains more CopperCopper +1185.3%
Contains more ZincZinc +16200%
Contains more PhosphorusPhosphorus +1430.4%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +1710.8%
Contains more SeleniumSelenium +2442.9%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +933.3%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +77.1%
Contains more Vitamin B1Vitamin B1 +1648%
Contains more Vitamin B2Vitamin B2 +4250%
Contains more Vitamin B3Vitamin B3 +305.8%
Contains more Vitamin B5Vitamin B5 +380.6%
Contains more Vitamin B6Vitamin B6 +151.3%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +2243.8%
Contains more CholineCholine +842.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Soybean raw DV% diff.
Iron 0.4mg 15.7mg 191%
Copper 0.129mg 1.658mg 170%
Manganese 0.139mg 2.517mg 103%
Phosphorus 46mg 704mg 94%
Folate 16µg 375µg 90%
Polyunsaturated fat 0.048g 11.255g 75%
Protein 1.7g 36.49g 70%
Vitamin B1 0.05mg 0.874mg 69%
Vitamin B2 0.02mg 0.87mg 65%
Vitamin C 62mg 6mg 62%
Magnesium 19mg 280mg 62%
Zinc 0.03mg 4.89mg 44%
Potassium 350mg 1797mg 43%
Vitamin K 0.1µg 47µg 39%
Fats 0.1g 19.94g 31%
Selenium 0.7µg 17.8µg 31%
Calcium 24mg 277mg 25%
Fiber 3.6g 9.3g 23%
Calories 27kcal 446kcal 21%
Choline 12.3mg 115.9mg 19%
Vitamin B6 0.15mg 0.377mg 17%
Saturated fat 0.013g 2.884g 13%
Vitamin B5 0.165mg 0.793mg 13%
Monounsaturated fat 0.007g 4.404g 11%
Carbs 6.2g 30.16g 8%
Vitamin B3 0.4mg 1.623mg 8%
Vitamin E 0.48mg 0.85mg 2%
Sodium 20mg 2mg 1%
Net carbs 2.6g 20.86g N/A
Sugar 2.6g 7.33g N/A
Vitamin A 2µg 1µg 0%
Tryptophan 0.01mg 0.591mg 0%
Threonine 0.049mg 1.766mg 0%
Isoleucine 0.078mg 1.971mg 0%
Leucine 0.067mg 3.309mg 0%
Lysine 0.056mg 2.706mg 0%
Methionine 0.013mg 0.547mg 0%
Phenylalanine 0.039mg 2.122mg 0%
Valine 0.05mg 2.029mg 0%
Histidine 0.019mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +965.6%
Contains more ProteinProtein +2046.5%
Contains more FatsFats +19840%
Contains more CarbsCarbs +386.5%
Contains more OtherOther +387%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +62814.3%
Contains more Poly. FatPolyunsaturated fat +23347.9%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.