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  6. Soybean raw vs. Kohlrabi

Soybean raw vs. Kohlrabi — In-Depth Nutrition Comparison

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How are Soybean raw and Kohlrabi different?

  • Soybean raw is higher in Iron, Copper, Manganese, Phosphorus, Folate, Vitamin B1, Vitamin B2, Magnesium, and Zinc, however, Kohlrabi is richer in Vitamin C.
  • Daily need coverage for Iron from Soybean raw is 191% higher.
  • Soybean raw contains 163 times more Zinc than Kohlrabi. While Soybean raw contains 4.89mg of Zinc, Kohlrabi contains only 0.03mg.

Soybeans, mature seeds, raw and Kohlrabi, raw are the varieties used in this article.

Infographic

Soybean 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.
Soybean raw
Soybean raw
10
:
0
Kohlrabi
Kohlrabi
Contains more Calcium +1054.2%
Contains more Iron +3825%
Contains more Magnesium +1373.7%
Contains more Phosphorus +1430.4%
Contains more Potassium +413.4%
Contains less Sodium -90%
Contains more Zinc +16200%
Contains more Copper +1185.3%
Contains more Manganese +1710.8%
Contains more Selenium +2442.9%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +1054.2%
Contains more Iron +3825%
Contains more Magnesium +1373.7%
Contains more Phosphorus +1430.4%
Contains more Potassium +413.4%
Contains less Sodium -90%
Contains more Zinc +16200%
Contains more Copper +1185.3%
Contains more Manganese +1710.8%
Contains more Selenium +2442.9%

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.
Soybean raw
Soybean raw
8
:
2
Kohlrabi
Kohlrabi
Contains more Vitamin E +77.1%
Contains more Vitamin B1 +1648%
Contains more Vitamin B2 +4250%
Contains more Vitamin B3 +305.8%
Contains more Vitamin B5 +380.6%
Contains more Vitamin B6 +151.3%
Contains more Folate +2243.8%
Contains more Vitamin K +46900%
Contains more Vitamin A +63.6%
Contains more Vitamin C +933.3%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin E +77.1%
Contains more Vitamin B1 +1648%
Contains more Vitamin B2 +4250%
Contains more Vitamin B3 +305.8%
Contains more Vitamin B5 +380.6%
Contains more Vitamin B6 +151.3%
Contains more Folate +2243.8%
Contains more Vitamin K +46900%
Contains more Vitamin A +63.6%
Contains more Vitamin C +933.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Kohlrabi
Kohlrabi
Contains more Protein +2046.5%
Contains more Fats +19840%
Contains more Carbs +386.5%
Contains more Other +387%
Contains more Water +965.6%
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Protein +2046.5%
Contains more Fats +19840%
Contains more Carbs +386.5%
Contains more Other +387%
Contains more Water +965.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +62814.3%
Contains more Polyunsaturated fat +23347.9%
Contains less Saturated Fat -99.5%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +62814.3%
Contains more Polyunsaturated fat +23347.9%
Contains less Saturated Fat -99.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Kohlrabi
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Kohlrabi Opinion
Net carbs 20.86g 2.6g Soybean raw
Protein 36.49g 1.7g Soybean raw
Fats 19.94g 0.1g Soybean raw
Carbs 30.16g 6.2g Soybean raw
Calories 446kcal 27kcal Soybean raw
Sugar 7.33g 2.6g Kohlrabi
Fiber 9.3g 3.6g Soybean raw
Calcium 277mg 24mg Soybean raw
Iron 15.7mg 0.4mg Soybean raw
Magnesium 280mg 19mg Soybean raw
Phosphorus 704mg 46mg Soybean raw
Potassium 1797mg 350mg Soybean raw
Sodium 2mg 20mg Soybean raw
Zinc 4.89mg 0.03mg Soybean raw
Copper 1.658mg 0.129mg Soybean raw
Manganese 2.517mg 0.139mg Soybean raw
Selenium 17.8µg 0.7µg Soybean raw
Vitamin A 22IU 36IU Kohlrabi
Vitamin A RAE 1µg 2µg Kohlrabi
Vitamin E 0.85mg 0.48mg Soybean raw
Vitamin C 6mg 62mg Kohlrabi
Vitamin B1 0.874mg 0.05mg Soybean raw
Vitamin B2 0.87mg 0.02mg Soybean raw
Vitamin B3 1.623mg 0.4mg Soybean raw
Vitamin B5 0.793mg 0.165mg Soybean raw
Vitamin B6 0.377mg 0.15mg Soybean raw
Folate 375µg 16µg Soybean raw
Vitamin K 47µg 0.1µg Soybean raw
Tryptophan 0.591mg 0.01mg Soybean raw
Threonine 1.766mg 0.049mg Soybean raw
Isoleucine 1.971mg 0.078mg Soybean raw
Leucine 3.309mg 0.067mg Soybean raw
Lysine 2.706mg 0.056mg Soybean raw
Methionine 0.547mg 0.013mg Soybean raw
Phenylalanine 2.122mg 0.039mg Soybean raw
Valine 2.029mg 0.05mg Soybean raw
Histidine 1.097mg 0.019mg Soybean raw
Saturated Fat 2.884g 0.013g Kohlrabi
Monounsaturated Fat 4.404g 0.007g Soybean raw
Polyunsaturated fat 11.255g 0.048g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Kohlrabi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
85%
Soybean raw
25%
Kohlrabi
Minerals Daily Need Coverage Score
244%
Soybean raw
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 4.73g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 2.871g)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.