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  6. Lupin Bean Raw vs. Kohlrabi

Lupin Bean Raw vs. Kohlrabi — In-Depth Nutrition Comparison

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What are the differences between lupin Bean Raw and kohlrabi?

  • Lupin Bean Raw is higher in copper, manganese, folate, fiber, phosphorus, iron, vitamin B1, zinc, and magnesium, yet kohlrabi is higher in vitamin C.
  • Lupin Bean Raw's daily need coverage for copper is 99% more.
  • Lupin Bean Raw has 158 times more zinc than kohlrabi. While lupin Bean Raw has 4.75mg of zinc, kohlrabi has only 0.03mg.

We used Lupins, mature seeds, raw and Kohlrabi, raw types in this article.

Infographic

Lupin Bean Raw vs Kohlrabi 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
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%
Contains more MagnesiumMagnesium +942.1%
Contains more CalciumCalcium +633.3%
Contains more PotassiumPotassium +189.4%
Contains more IronIron +990%
Contains more CopperCopper +692.2%
Contains more ZincZinc +15733.3%
Contains more PhosphorusPhosphorus +856.5%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +1613.7%
Contains more SeleniumSelenium +1071.4%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
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%
Contains more Vitamin B1Vitamin B1 +1180%
Contains more Vitamin B2Vitamin B2 +1000%
Contains more Vitamin B3Vitamin B3 +447.5%
Contains more Vitamin B5Vitamin B5 +354.5%
Contains more Vitamin B6Vitamin B6 +138%
Contains more FolateFolate +2118.8%
Contains more Vitamin CVitamin C +1191.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Kohlrabi DV% diff.
Copper 1.022mg 0.129mg 99%
Manganese 2.382mg 0.139mg 98%
Folate 355µg 16µg 85%
Protein 36.17g 1.7g 69%
Vitamin C 4.8mg 62mg 64%
Fiber 18.9g 3.6g 61%
Phosphorus 440mg 46mg 56%
Iron 4.36mg 0.4mg 50%
Vitamin B1 0.64mg 0.05mg 49%
Magnesium 198mg 19mg 43%
Zinc 4.75mg 0.03mg 43%
Potassium 1013mg 350mg 20%
Calories 371kcal 27kcal 17%
Polyunsaturated fat 2.439g 0.048g 16%
Vitamin B6 0.357mg 0.15mg 16%
Fats 9.74g 0.1g 15%
Vitamin B2 0.22mg 0.02mg 15%
Calcium 176mg 24mg 15%
Selenium 8.2µg 0.7µg 14%
Vitamin B5 0.75mg 0.165mg 12%
Carbs 40.37g 6.2g 11%
Vitamin B3 2.19mg 0.4mg 11%
Monounsaturated fat 3.94g 0.007g 10%
Saturated fat 1.156g 0.013g 5%
Vitamin E 0.48mg 3%
Choline 12.3mg 2%
Net carbs 21.47g 2.6g N/A
Sugar 2.6g N/A
Sodium 15mg 20mg 0%
Vitamin A 0µg 2µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.289mg 0.01mg 0%
Threonine 1.331mg 0.049mg 0%
Isoleucine 1.615mg 0.078mg 0%
Leucine 2.743mg 0.067mg 0%
Lysine 1.933mg 0.056mg 0%
Methionine 0.255mg 0.013mg 0%
Phenylalanine 1.435mg 0.039mg 0%
Valine 1.51mg 0.05mg 0%
Histidine 1.03mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +2027.6%
Contains more FatsFats +9640%
Contains more CarbsCarbs +551.1%
Contains more OtherOther +228%
Contains more WaterWater +771.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +56185.7%
Contains more Poly. FatPolyunsaturated fat +4981.3%
Contains less Sat. FatSaturated fat -98.9%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  2. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.