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  6. Kohlrabi vs. Yardlong bean (Asparagus bean) raw

Kohlrabi vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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Significant differences between kohlrabi and yardlong bean (Asparagus bean) raw

  • Kohlrabi has more vitamin C, vitamin B6, and copper; however, yardlong bean (Asparagus bean) raw is richer in vitamin A, folate, vitamin B2, and magnesium.
  • Kohlrabi covers your daily vitamin C needs 48% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 6 times less vitamin B6 than kohlrabi. Kohlrabi has 0.15mg of vitamin B6, while yardlong bean (Asparagus bean) raw has 0.024mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of kohlrabi is 20.

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

Infographic

Kohlrabi vs Yardlong bean (Asparagus bean) 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +45.8%
Contains more CopperCopper +168.8%
Contains more MagnesiumMagnesium +131.6%
Contains more CalciumCalcium +108.3%
Contains more IronIron +17.5%
Contains more ZincZinc +1133.3%
Contains more PhosphorusPhosphorus +28.3%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +47.5%
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin CVitamin C +229.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +525%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin B1Vitamin B1 +114%
Contains more Vitamin B2Vitamin B2 +450%
Contains more FolateFolate +287.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.41mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 62mg 18.8mg 48%
Fiber 3.6g 14%
Folate 16µg 62µg 12%
Vitamin B6 0.15mg 0.024mg 10%
Copper 0.129mg 0.048mg 9%
Vitamin B2 0.02mg 0.11mg 7%
Magnesium 19mg 44mg 6%
Vitamin A 2µg 43µg 5%
Vitamin B1 0.05mg 0.107mg 5%
Potassium 350mg 240mg 3%
Calcium 24mg 50mg 3%
Zinc 0.03mg 0.37mg 3%
Vitamin E 0.48mg 3%
Manganese 0.139mg 0.205mg 3%
Protein 1.7g 2.8g 2%
Vitamin B5 0.165mg 0.055mg 2%
Phosphorus 46mg 59mg 2%
Choline 12.3mg 2%
Polyunsaturated fat 0.048g 0.169g 1%
Calories 27kcal 47kcal 1%
Selenium 0.7µg 1.5µg 1%
Iron 0.4mg 0.47mg 1%
Sodium 20mg 4mg 1%
Carbs 6.2g 8.35g 1%
Fats 0.1g 0.4g 0%
Net carbs 2.6g 8.35g N/A
Sugar 2.6g N/A
Vitamin B3 0.4mg 0.41mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.013g 0.105g 0%
Monounsaturated fat 0.007g 0.036g 0%
Tryptophan 0.01mg 0.032mg 0%
Threonine 0.049mg 0.104mg 0%
Isoleucine 0.078mg 0.15mg 0%
Leucine 0.067mg 0.2mg 0%
Lysine 0.056mg 0.184mg 0%
Methionine 0.013mg 0.04mg 0%
Phenylalanine 0.039mg 0.154mg 0%
Valine 0.05mg 0.162mg 0%
Histidine 0.019mg 0.09mg 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% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more OtherOther +66.7%
Contains more ProteinProtein +64.7%
Contains more FatsFats +300%
Contains more CarbsCarbs +34.7%
~equal in Water ~87.85g

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 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -87.6%
Contains more Mono. FatMonounsaturated fat +414.3%
Contains more Poly. FatPolyunsaturated fat +252.1%

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 bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.