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Cassava vs Kohlrabi - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.061g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food contains less Sugars?
Cassava
Cassava contains less Sugars (difference - 0.9g)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 6mg)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cassava Kohlrabi
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cassava Kohlrabi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Cassava
31
Kohlrabi
Mineral Summary Score
10
Cassava
12
Kohlrabi

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Magnesium +10.5%
Contains more Zinc +1033.3%
Contains less Sodium -30%
Contains more Iron +48.1%
Contains more Calcium +50%
Contains more Potassium +29.2%
Contains more Copper +29%
Contains more Phosphorus +70.4%
Equal in Magnesium - 19
Contains more Magnesium +10.5%
Contains more Zinc +1033.3%
Contains less Sodium -30%
Contains more Iron +48.1%
Contains more Calcium +50%
Contains more Potassium +29.2%
Contains more Copper +29%
Contains more Phosphorus +70.4%
Equal in Magnesium - 19

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +74%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +113.5%
Contains more Vitamin K +1800%
Contains more Vitamin C +201%
Contains more Vitamin A +176.9%
Contains more Vitamin E +152.6%
Contains more Vitamin B5 +54.2%
Contains more Vitamin B6 +70.5%
Contains more Vitamin B1 +74%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +113.5%
Contains more Vitamin K +1800%
Contains more Vitamin C +201%
Contains more Vitamin A +176.9%
Contains more Vitamin E +152.6%
Contains more Vitamin B5 +54.2%
Contains more Vitamin B6 +70.5%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
8%
Cassava
10%
Kohlrabi
Carbohydrates
38%
Cassava
6%
Kohlrabi
Fats
1%
Cassava
0%
Kohlrabi

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cassava Kohlrabi Opinion
Calories 160 27 Cassava
Protein 1.36 1.7 Kohlrabi
Fats 0.28 0.1 Cassava
Vitamin C 20.6 62 Kohlrabi
Carbs 38.06 6.2 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 0.4 Kohlrabi
Calcium 16 24 Kohlrabi
Potassium 271 350 Kohlrabi
Magnesium 21 19 Cassava
Sugars 1.7 2.6 Kohlrabi
Fiber 1.8 3.6 Kohlrabi
Copper 0.1 0.129 Kohlrabi
Zinc 0.34 0.03 Cassava
Starch
Phosphorus 27 46 Kohlrabi
Sodium 14 20 Cassava
Vitamin A 13 36 Kohlrabi
Vitamin E 0.19 0.48 Kohlrabi
Vitamin D 0 0
Vitamin B1 0.087 0.05 Cassava
Vitamin B2 0.048 0.02 Cassava
Vitamin B3 0.854 0.4 Cassava
Vitamin B5 0.107 0.165 Kohlrabi
Vitamin B6 0.088 0.15 Kohlrabi
Vitamin B12 0 0
Vitamin K 1.9 0.1 Cassava
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.074 0.013 Kohlrabi
Monounsaturated Fat 0.075 0.007 Cassava
Polyunsaturated fat 0.048 0.048
Tryptophan 0.019 0.01 Cassava
Threonine 0.028 0.049 Kohlrabi
Isoleucine 0.027 0.078 Kohlrabi
Leucine 0.039 0.067 Kohlrabi
Lysine 0.044 0.056 Kohlrabi
Methionine 0.011 0.013 Kohlrabi
Phenylalanine 0.026 0.039 Kohlrabi
Valine 0.035 0.05 Kohlrabi
Histidine 0.02 0.019 Cassava
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.