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

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

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

  • Yardlong bean (Asparagus bean) raw has more vitamin A, folate, vitamin B2, and magnesium; however, kohlrabi is richer in vitamin C, vitamin B6, and copper.
  • Kohlrabi covers your daily vitamin C needs 48% more than yardlong bean (Asparagus bean) raw.
  • Kohlrabi has 24 times less vitamin A than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw has 865IU of vitamin A, while kohlrabi has 36IU.
  • 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 Yardlong bean, raw and Kohlrabi, raw.

Infographic

Yardlong bean (Asparagus 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
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 +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%
Contains more PotassiumPotassium +45.8%
Contains more CopperCopper +168.8%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 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 AVitamin A +2050%
Contains more Vitamin B1Vitamin B1 +114%
Contains more Vitamin B2Vitamin B2 +450%
Contains more FolateFolate +287.5%
Contains more Vitamin CVitamin C +229.8%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +525%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 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 +64.7%
Contains more FatsFats +300%
Contains more CarbsCarbs +34.7%
Contains more OtherOther +66.7%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 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 +414.3%
Contains more Poly. FatPolyunsaturated fat +252.1%
Contains less Sat. FatSaturated fat -87.6%

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