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  6. Yardlong beans vs. Kohlrabi

Yardlong beans vs. Kohlrabi — In-Depth Nutrition Comparison

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Differences between yardlong beans and kohlrabi

  • Yardlong beans is higher in vitamin A, folate, iron, vitamin B2, and magnesium; however, kohlrabi is richer in vitamin C, vitamin B6, and copper.
  • Kohlrabi's daily need coverage for vitamin C is 51% higher.
  • Yardlong beans has 13 times more vitamin A than kohlrabi. While yardlong beans has 450IU of vitamin A, kohlrabi has only 36IU.
  • Kohlrabi has a lower glycemic index (20) than yardlong beans (86).

The food types used in this comparison are Yardlong bean, cooked, boiled, drained, without salt and Kohlrabi, raw.

Infographic

Yardlong beans 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 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 +121.1%
Contains more CalciumCalcium +83.3%
Contains more IronIron +145%
Contains more ZincZinc +1100%
Contains more PhosphorusPhosphorus +23.9%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +44.6%
Contains more SeleniumSelenium +114.3%
Contains more PotassiumPotassium +20.7%
Contains more CopperCopper +174.5%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 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 +1050%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B2Vitamin B2 +395%
Contains more Vitamin B3Vitamin B3 +57.5%
Contains more FolateFolate +181.3%
Contains more Vitamin CVitamin C +282.7%
Contains more Vitamin B5Vitamin B5 +223.5%
Contains more Vitamin B6Vitamin B6 +525%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Kohlrabi DV% diff.
Vitamin C 16.2mg 62mg 51%
Fiber 3.6g 14%
Vitamin B6 0.024mg 0.15mg 10%
Copper 0.047mg 0.129mg 9%
Folate 45µg 16µg 7%
Iron 0.98mg 0.4mg 7%
Vitamin B2 0.099mg 0.02mg 6%
Magnesium 42mg 19mg 5%
Manganese 0.201mg 0.139mg 3%
Vitamin E 0.48mg 3%
Zinc 0.36mg 0.03mg 3%
Vitamin B1 0.085mg 0.05mg 3%
Protein 2.53g 1.7g 2%
Potassium 290mg 350mg 2%
Phosphorus 57mg 46mg 2%
Vitamin A 23µg 2µg 2%
Calcium 44mg 24mg 2%
Choline 12.3mg 2%
Vitamin B5 0.051mg 0.165mg 2%
Vitamin B3 0.63mg 0.4mg 1%
Calories 47kcal 27kcal 1%
Selenium 1.5µg 0.7µg 1%
Sodium 4mg 20mg 1%
Carbs 9.18g 6.2g 1%
Fats 0.1g 0.1g 0%
Net carbs 9.18g 2.6g N/A
Sugar 2.6g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.026g 0.013g 0%
Monounsaturated fat 0.009g 0.007g 0%
Polyunsaturated fat 0.042g 0.048g 0%
Tryptophan 0.029mg 0.01mg 0%
Threonine 0.094mg 0.049mg 0%
Isoleucine 0.135mg 0.078mg 0%
Leucine 0.18mg 0.067mg 0%
Lysine 0.166mg 0.056mg 0%
Methionine 0.036mg 0.013mg 0%
Phenylalanine 0.139mg 0.039mg 0%
Valine 0.146mg 0.05mg 0%
Histidine 0.082mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 +48.8%
Contains more CarbsCarbs +48.1%
Contains more OtherOther +38.9%
~equal in Fats ~0.1g
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 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 +28.6%
Contains less Sat. FatSaturated fat -50%
Contains more Poly. FatPolyunsaturated fat +14.3%

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.