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  6. Yardlong bean (Asparagus bean) vs. Kohlrabi

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

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Differences between Yardlong bean (Asparagus bean) and Kohlrabi

  • Yardlong bean (Asparagus bean) is higher in 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 bean (Asparagus bean) has 5 times more Vitamin B2 than Kohlrabi. While Yardlong bean (Asparagus bean) has 0.099mg of Vitamin B2, Kohlrabi has only 0.02mg.

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

Infographic

Yardlong bean (Asparagus 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
8
:
2
Kohlrabi
Kohlrabi
Contains more Calcium +83.3%
Contains more Iron +145%
Contains more Magnesium +121.1%
Contains more Phosphorus +23.9%
Contains less Sodium -80%
Contains more Zinc +1100%
Contains more Manganese +44.6%
Contains more Selenium +114.3%
Contains more Potassium +20.7%
Contains more Copper +174.5%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +83.3%
Contains more Iron +145%
Contains more Magnesium +121.1%
Contains more Phosphorus +23.9%
Contains less Sodium -80%
Contains more Zinc +1100%
Contains more Manganese +44.6%
Contains more Selenium +114.3%
Contains more Potassium +20.7%
Contains more Copper +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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
5
:
5
Kohlrabi
Kohlrabi
Contains more Vitamin A +1150%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +395%
Contains more Vitamin B3 +57.5%
Contains more Folate +181.3%
Contains more Vitamin C +282.7%
Contains more Vitamin B5 +223.5%
Contains more Vitamin B6 +525%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
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 A +1150%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +395%
Contains more Vitamin B3 +57.5%
Contains more Folate +181.3%
Contains more Vitamin C +282.7%
Contains more Vitamin B5 +223.5%
Contains more Vitamin B6 +525%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
2
Kohlrabi
Kohlrabi
Contains more Protein +48.8%
Contains more Carbs +48.1%
Contains more Other +38.9%
Equal in Fats - 0.1
Equal in Water - 91
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 +48.8%
Contains more Carbs +48.1%
Contains more Other +38.9%
Equal in Fats - 0.1
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +28.6%
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +14.3%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +28.6%
Contains less Saturated Fat -50%
Contains more Polyunsaturated fat +14.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Kohlrabi Opinion
Net carbs 9.18g 2.6g Yardlong bean (Asparagus bean)
Protein 2.53g 1.7g Yardlong bean (Asparagus bean)
Fats 0.1g 0.1g
Carbs 9.18g 6.2g Yardlong bean (Asparagus bean)
Calories 47kcal 27kcal Yardlong bean (Asparagus bean)
Sugar 2.6g Yardlong bean (Asparagus bean)
Fiber 3.6g Kohlrabi
Calcium 44mg 24mg Yardlong bean (Asparagus bean)
Iron 0.98mg 0.4mg Yardlong bean (Asparagus bean)
Magnesium 42mg 19mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 46mg Yardlong bean (Asparagus bean)
Potassium 290mg 350mg Kohlrabi
Sodium 4mg 20mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.03mg Yardlong bean (Asparagus bean)
Copper 0.047mg 0.129mg Kohlrabi
Manganese 0.201mg 0.139mg Yardlong bean (Asparagus bean)
Selenium 1.5µg 0.7µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 36IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 2µg Yardlong bean (Asparagus bean)
Vitamin E 0.48mg Kohlrabi
Vitamin C 16.2mg 62mg Kohlrabi
Vitamin B1 0.085mg 0.05mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.02mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.4mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.165mg Kohlrabi
Vitamin B6 0.024mg 0.15mg Kohlrabi
Folate 45µg 16µg Yardlong bean (Asparagus bean)
Vitamin K 0.1µg Kohlrabi
Tryptophan 0.029mg 0.01mg Yardlong bean (Asparagus bean)
Threonine 0.094mg 0.049mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg 0.078mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.067mg Yardlong bean (Asparagus bean)
Lysine 0.166mg 0.056mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.013mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg 0.039mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.05mg Yardlong bean (Asparagus bean)
Histidine 0.082mg 0.019mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.013g Kohlrabi
Monounsaturated Fat 0.009g 0.007g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.042g 0.048g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Kohlrabi
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
15%
Yardlong bean (Asparagus bean)
25%
Kohlrabi
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 16mg)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.6)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in minerals
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 66)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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) - 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.