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  6. Kohlrabi vs. Edamame

Kohlrabi vs. Edamame — In-Depth Nutrition Comparison

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Summary of differences between kohlrabi and edamame

  • Kohlrabi has more vitamin C, while edamame has more folate, manganese, copper, iron, vitamin K, phosphorus, vitamin B1, zinc, and magnesium.
  • Edamame covers your daily need for folate, 74% more than kohlrabi.
  • Kohlrabi contains 10 times more vitamin C than edamame. While kohlrabi contains 62mg of vitamin C, edamame contains only 6.1mg.

These are the specific foods used in this comparison Kohlrabi, raw and Edamame, frozen, prepared.

Infographic

Kohlrabi vs Edamame 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 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Edamame
Edamame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Contains more MagnesiumMagnesium +236.8%
Contains more CalciumCalcium +162.5%
Contains more PotassiumPotassium +24.6%
Contains more IronIron +467.5%
Contains more CopperCopper +167.4%
Contains more ZincZinc +4466.7%
Contains more PhosphorusPhosphorus +267.4%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +636.7%
Contains more SeleniumSelenium +14.3%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 207% 0% 0.67% 9.6% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
Contains more Vitamin CVitamin C +916.4%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin AVitamin A +650%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +675%
Contains more Vitamin B3Vitamin B3 +128.8%
Contains more Vitamin B5Vitamin B5 +139.4%
Contains more Vitamin KVitamin K +26600%
Contains more FolateFolate +1843.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Edamame DV% diff.
Folate 16µg 311µg 74%
Vitamin C 62mg 6.1mg 62%
Manganese 0.139mg 1.024mg 38%
Copper 0.129mg 0.345mg 24%
Iron 0.4mg 2.27mg 23%
Vitamin K 0.1µg 26.7µg 22%
Protein 1.7g 11.91g 20%
Phosphorus 46mg 169mg 18%
Polyunsaturated fat 0.048g 2.156g 14%
Vitamin B1 0.05mg 0.2mg 13%
Zinc 0.03mg 1.37mg 12%
Magnesium 19mg 64mg 11%
Vitamin B2 0.02mg 0.155mg 10%
Fats 0.1g 5.2g 8%
Choline 12.3mg 56.3mg 8%
Fiber 3.6g 5.2g 6%
Calories 27kcal 121kcal 5%
Vitamin B5 0.165mg 0.395mg 5%
Calcium 24mg 63mg 4%
Vitamin B6 0.15mg 0.1mg 4%
Potassium 350mg 436mg 3%
Vitamin B3 0.4mg 0.915mg 3%
Saturated fat 0.013g 0.62g 3%
Monounsaturated fat 0.007g 1.282g 3%
Carbs 6.2g 8.91g 1%
Starch 1.51g 1%
Sodium 20mg 6mg 1%
Vitamin A 2µg 15µg 1%
Vitamin E 0.48mg 0.68mg 1%
Protein per 100 calories 6.3g 9.8g N/A
Calories per 10 g protein 159kcal 102kcal N/A
Weight per 100 calories 370g 83g N/A
Unsaturated / Saturated Fat ratio 4.2 5.5 N/A
Net carbs 2.6g 3.71g N/A
Sugar 2.6g 2.18g N/A
Selenium 0.7µg 0.8µg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.01mg 0.126mg 0%
Threonine 0.049mg 0.331mg 0%
Isoleucine 0.078mg 0.3mg 0%
Leucine 0.067mg 0.745mg 0%
Lysine 0.056mg 0.745mg 0%
Methionine 0.013mg 0.141mg 0%
Phenylalanine 0.039mg 0.488mg 0%
Valine 0.05mg 0.324mg 0%
Histidine 0.019mg 0.267mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more WaterWater +25.1%
Contains more ProteinProtein +600.6%
Contains more FatsFats +5100%
Contains more CarbsCarbs +43.7%
Contains more OtherOther +21%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +18214.3%
Contains more Poly. FatPolyunsaturated fat +4391.7%

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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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients
  2. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.