Refried beans vs. Kohlrabi — In-Depth Nutrition Comparison

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The main differences between refried beans and kohlrabi

Refried beans have more iron, selenium, phosphorus, manganese, and zinc; however, kohlrabi has more vitamin C.
Daily need coverage for vitamin C for kohlrabi is 62% higher.
Kohlrabi has 19 times less zinc than refried beans. Refried beans have 0.58mg of zinc, while kohlrabi has 0.03mg.
Kohlrabi is lower in sodium.
Refried beans have a higher glycemic index than kohlrabi.

Food types used in this article are Refried beans, canned, traditional style (includes USDA commodity) and Kohlrabi, raw.

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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.

Refried beans

Kohlrabi

Contains more MagnesiumMagnesium	+84.2%
Contains more CalciumCalcium	+20.8%
Contains more IronIron	+260%
Contains more ZincZinc	+1833.3%
Contains more PhosphorusPhosphorus	+100%
Contains more ManganeseManganese	+107.9%
Contains more SeleniumSelenium	+728.6%

Contains less SodiumSodium

-94.6%

~equal in Potassium ~350mg

~equal in Copper ~0.129mg

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.

Refried beans

Kohlrabi

Contains more Vitamin B1Vitamin B1	+52%
Contains more Vitamin B2Vitamin B2	+295%
Contains more Vitamin B5Vitamin B5	+14.5%
Contains more Vitamin KVitamin K	+2000%
Contains more CholineCholine	+72.4%

Contains more Vitamin CVitamin C	+933.3%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+433.3%
Contains more Vitamin B6Vitamin B6	+45.6%
Contains more FolateFolate	+45.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.4mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	6mg	62mg	62%
Histidine	153mg	0.019mg	22%
Sodium	370mg	20mg	15%
Iron	1.44mg	0.4mg	13%
Selenium	5.8µg	0.7µg	9%
Phosphorus	92mg	46mg	7%
Protein	4.98g	1.7g	7%
Manganese	0.289mg	0.139mg	7%
Vitamin B2	0.079mg	0.02mg	5%
Zinc	0.58mg	0.03mg	5%
Vitamin B6	0.103mg	0.15mg	4%
Magnesium	35mg	19mg	4%
Polyunsaturated fat	0.543g	0.048g	3%
Vitamin E	0.09mg	0.48mg	3%
Calories	90kcal	27kcal	3%
Starch	7.43g		3%
Fats	2.01g	0.1g	3%
Saturated fat	0.631g	0.013g	3%
Vitamin B1	0.076mg	0.05mg	2%
Carbs	13.55g	6.2g	2%
Vitamin K	2.1µg	0.1µg	2%
Choline	21.2mg	12.3mg	2%
Monounsaturated fat	0.601g	0.007g	1%
Potassium	319mg	350mg	1%
Calcium	29mg	24mg	1%
Folate	11µg	16µg	1%
Net carbs	9.85g	2.6g	N/A
Sugar	0.54g	2.6g	N/A
Fiber	3.7g	3.6g	0%
Copper	0.129mg	0.129mg	0%
Vitamin A	0µg	2µg	0%
Vitamin B3	0.367mg	0.4mg	0%
Vitamin B5	0.189mg	0.165mg	0%
Trans fat	0.016g	0g	N/A
Tryptophan	0.065mg	0.01mg	0%
Threonine	0.231mg	0.049mg	0%
Isoleucine	0.242mg	0.078mg	0%
Leucine	0.438mg	0.067mg	0%
Lysine	0.377mg	0.056mg	0%
Methionine	0.083mg	0.013mg	0%
Phenylalanine	0.297mg	0.039mg	0%
Valine	0.287mg	0.05mg	0%
Omega-3 - ALA	0.169g		N/A
Omega-3 - Eicosatrienoic acid	0.001g		N/A
Omega-6 - Eicosadienoic acid	0.008g		N/A
Omega-6 - Linoleic acid	0.36g		N/A