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  6. Winged bean vs. Kohlrabi

Winged bean vs. Kohlrabi — In-Depth Nutrition Comparison

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Significant differences between winged bean and kohlrabi

  • Winged bean has more copper, vitamin B1, iron, manganese, zinc, vitamin B2, vitamin B3, and potassium; however, kohlrabi is richer in vitamin C and vitamin B6.
  • Winged bean covers your daily copper needs 140% more than kohlrabi.
  • Kohlrabi has 46 times less zinc than winged bean. Winged bean has 1.39mg of zinc, while kohlrabi has 0.03mg.
  • Winged bean has a higher glycemic index. The glycemic index of winged bean is 32, while the glycemic index of kohlrabi is 20.

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

Infographic

Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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 +26.3%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +67.4%
Contains more IronIron +400%
Contains more CopperCopper +974.4%
Contains more ZincZinc +4533.3%
Contains more ManganeseManganese +282.7%
Contains less SodiumSodium -42.9%
~equal in Phosphorus ~46mg
~equal in Selenium ~0.7µg

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 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 +658%
Contains more Vitamin B2Vitamin B2 +645%
Contains more Vitamin B3Vitamin B3 +310%
Contains more FolateFolate +18.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +42.2%
Contains more Vitamin B6Vitamin B6 +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Kohlrabi DV% diff.
Copper 1.386mg 0.129mg 140%
Vitamin C 0mg 62mg 69%
Vitamin B1 0.379mg 0.05mg 27%
Protein 11.6g 1.7g 20%
Iron 2mg 0.4mg 20%
Manganese 0.532mg 0.139mg 17%
Fiber 3.6g 14%
Zinc 1.39mg 0.03mg 12%
Vitamin B2 0.149mg 0.02mg 10%
Vitamin B3 1.64mg 0.4mg 8%
Carbs 28.1g 6.2g 7%
Potassium 586mg 350mg 7%
Vitamin B6 0.075mg 0.15mg 6%
Calories 148kcal 27kcal 6%
Vitamin E 0.48mg 3%
Choline 12.3mg 2%
Sodium 35mg 20mg 1%
Polyunsaturated fat 0.174g 0.048g 1%
Monounsaturated fat 0.234g 0.007g 1%
Calcium 30mg 24mg 1%
Magnesium 24mg 19mg 1%
Vitamin B5 0.116mg 0.165mg 1%
Fats 0.9g 0.1g 1%
Saturated fat 0.222g 0.013g 1%
Folate 19µg 16µg 1%
Net carbs 28.1g 2.6g N/A
Sugar 2.6g N/A
Phosphorus 45mg 46mg 0%
Vitamin A 0µg 2µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.252mg 0.01mg 0%
Threonine 0.451mg 0.049mg 0%
Isoleucine 0.425mg 0.078mg 0%
Leucine 0.64mg 0.067mg 0%
Lysine 0.592mg 0.056mg 0%
Methionine 0.143mg 0.013mg 0%
Phenylalanine 0.451mg 0.039mg 0%
Valine 0.599mg 0.05mg 0%
Histidine 0.241mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 +582.4%
Contains more FatsFats +800%
Contains more CarbsCarbs +353.2%
Contains more OtherOther +100%
Contains more WaterWater +58.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 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 +3242.9%
Contains more Poly. FatPolyunsaturated fat +262.5%
Contains less Sat. FatSaturated fat -94.1%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.