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  6. Kohlrabi vs. Yardlong beans

Kohlrabi vs. Yardlong beans — In-Depth Nutrition Comparison

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Differences between kohlrabi and yardlong beans

  • Kohlrabi is higher in vitamin C, vitamin B6, and copper; however, yardlong beans is richer in vitamin A, iron, folate, vitamin B2, and magnesium.
  • Kohlrabi's daily need coverage for vitamin C is 51% higher.
  • Kohlrabi has 6 times more vitamin B6 than yardlong beans. While kohlrabi has 0.15mg of vitamin B6, yardlong beans has only 0.024mg.
  • Kohlrabi has a lower glycemic index (20) than yardlong beans (86).

The food types used in this comparison are Kohlrabi, raw and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Kohlrabi vs Yardlong beans 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more PotassiumPotassium +20.7%
Contains more CopperCopper +174.5%
Contains more MagnesiumMagnesium +121.1%
Contains more CalciumCalcium +83.3%
Contains more IronIron +145%
Contains more ZincZinc +1100%
Contains more PhosphorusPhosphorus +23.9%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +44.6%
Contains more SeleniumSelenium +114.3%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin CVitamin C +282.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +223.5%
Contains more Vitamin B6Vitamin B6 +525%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1050%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B2Vitamin B2 +395%
Contains more Vitamin B3Vitamin B3 +57.5%
Contains more FolateFolate +181.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Yardlong beans DV% diff.
Vitamin C 62mg 16.2mg 51%
Fiber 3.6g 14%
Vitamin B6 0.15mg 0.024mg 10%
Copper 0.129mg 0.047mg 9%
Folate 16µg 45µg 7%
Iron 0.4mg 0.98mg 7%
Vitamin B2 0.02mg 0.099mg 6%
Magnesium 19mg 42mg 5%
Manganese 0.139mg 0.201mg 3%
Vitamin E 0.48mg 3%
Zinc 0.03mg 0.36mg 3%
Vitamin B1 0.05mg 0.085mg 3%
Protein 1.7g 2.53g 2%
Potassium 350mg 290mg 2%
Phosphorus 46mg 57mg 2%
Vitamin A 2µg 23µg 2%
Calcium 24mg 44mg 2%
Choline 12.3mg 2%
Vitamin B5 0.165mg 0.051mg 2%
Vitamin B3 0.4mg 0.63mg 1%
Calories 27kcal 47kcal 1%
Selenium 0.7µg 1.5µg 1%
Sodium 20mg 4mg 1%
Carbs 6.2g 9.18g 1%
Fats 0.1g 0.1g 0%
Net carbs 2.6g 9.18g N/A
Sugar 2.6g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.013g 0.026g 0%
Monounsaturated fat 0.007g 0.009g 0%
Polyunsaturated fat 0.048g 0.042g 0%
Tryptophan 0.01mg 0.029mg 0%
Threonine 0.049mg 0.094mg 0%
Isoleucine 0.078mg 0.135mg 0%
Leucine 0.067mg 0.18mg 0%
Lysine 0.056mg 0.166mg 0%
Methionine 0.013mg 0.036mg 0%
Phenylalanine 0.039mg 0.139mg 0%
Valine 0.05mg 0.146mg 0%
Histidine 0.019mg 0.082mg 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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more OtherOther +38.9%
Contains more ProteinProtein +48.8%
Contains more CarbsCarbs +48.1%
~equal in Fats ~0.1g
~equal in Water ~87.47g

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains less Sat. FatSaturated fat -50%
Contains more Poly. FatPolyunsaturated fat +14.3%
Contains more Mono. FatMonounsaturated fat +28.6%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.