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  6. Kohlrabi vs. Winged bean

Kohlrabi vs. Winged bean — In-Depth Nutrition Comparison

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Significant differences between kohlrabi and winged bean

  • Kohlrabi has more vitamin C and vitamin B6; however, winged bean is richer in copper, vitamin B1, iron, manganese, zinc, vitamin B2, vitamin B3, and potassium.
  • Winged bean covers your daily copper needs 140% more than kohlrabi.
  • Winged bean has a higher glycemic index. The glycemic index of winged bean is 32, while the glycemic index of kohlrabi is 20.

Specific food types used in this comparison are Kohlrabi, raw and Winged bean tuber, raw.

Infographic

Kohlrabi vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +26.3%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +67.4%
Contains more IronIron +400%
Contains more CopperCopper +974.4%
Contains more ZincZinc +4533.3%
Contains more ManganeseManganese +282.7%
~equal in Phosphorus ~45mg
~equal in Selenium ~0.7µg

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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +42.2%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +658%
Contains more Vitamin B2Vitamin B2 +645%
Contains more Vitamin B3Vitamin B3 +310%
Contains more FolateFolate +18.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Winged bean DV% diff.
Copper 0.129mg 1.386mg 140%
Vitamin C 62mg 0mg 69%
Vitamin B1 0.05mg 0.379mg 27%
Protein 1.7g 11.6g 20%
Iron 0.4mg 2mg 20%
Manganese 0.139mg 0.532mg 17%
Fiber 3.6g 14%
Zinc 0.03mg 1.39mg 12%
Vitamin B2 0.02mg 0.149mg 10%
Vitamin B3 0.4mg 1.64mg 8%
Carbs 6.2g 28.1g 7%
Potassium 350mg 586mg 7%
Vitamin B6 0.15mg 0.075mg 6%
Calories 27kcal 148kcal 6%
Vitamin E 0.48mg 3%
Choline 12.3mg 2%
Sodium 20mg 35mg 1%
Polyunsaturated fat 0.048g 0.174g 1%
Monounsaturated fat 0.007g 0.234g 1%
Calcium 24mg 30mg 1%
Magnesium 19mg 24mg 1%
Vitamin B5 0.165mg 0.116mg 1%
Fats 0.1g 0.9g 1%
Saturated fat 0.013g 0.222g 1%
Folate 16µg 19µg 1%
Net carbs 2.6g 28.1g N/A
Sugar 2.6g N/A
Phosphorus 46mg 45mg 0%
Vitamin A 2µg 0µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.01mg 0.252mg 0%
Threonine 0.049mg 0.451mg 0%
Isoleucine 0.078mg 0.425mg 0%
Leucine 0.067mg 0.64mg 0%
Lysine 0.056mg 0.592mg 0%
Methionine 0.013mg 0.143mg 0%
Phenylalanine 0.039mg 0.451mg 0%
Valine 0.05mg 0.599mg 0%
Histidine 0.019mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more WaterWater +58.5%
Contains more ProteinProtein +582.4%
Contains more FatsFats +800%
Contains more CarbsCarbs +353.2%
Contains more OtherOther +100%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -94.1%
Contains more Mono. FatMonounsaturated fat +3242.9%
Contains more Poly. FatPolyunsaturated fat +262.5%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.