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Kohlrabi vs. Cassava — In-Depth Nutrition Comparison

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A recap on differences between Kohlrabi and Cassava

  • Kohlrabi has more Vitamin C, and Fiber, however, Cassava is higher in Manganese.
  • Kohlrabi covers your daily Vitamin C needs 46% more than Cassava.
  • Cassava contains 2 times less Fiber than Kohlrabi. Kohlrabi contains 3.6g of Fiber, while Cassava contains 1.8g.

Food varieties used in this article are Kohlrabi, raw and Cassava, raw.

Infographic

Kohlrabi vs Cassava 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.
Contains more Calcium +50%
Contains more Iron +48.1%
Contains more Phosphorus +70.4%
Contains more Potassium +29.2%
Contains more Copper +29%
Contains more Magnesium +10.5%
Contains less Sodium -30%
Contains more Zinc +1033.3%
Contains more Manganese +176.3%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +50%
Contains more Iron +48.1%
Contains more Phosphorus +70.4%
Contains more Potassium +29.2%
Contains more Copper +29%
Contains more Magnesium +10.5%
Contains less Sodium -30%
Contains more Zinc +1033.3%
Contains more Manganese +176.3%
Equal in Selenium - 0.7

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.
:
Contains more Vitamin A +176.9%
Contains more Vitamin E +152.6%
Contains more Vitamin C +201%
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 Folate +68.8%
Contains more Vitamin K +1800%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin A +176.9%
Contains more Vitamin E +152.6%
Contains more Vitamin C +201%
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 Folate +68.8%
Contains more Vitamin K +1800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +25%
Contains more Water +52.5%
Contains more Other +61.3%
Contains more Fats +180%
Contains more Carbs +513.9%
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Protein +25%
Contains more Water +52.5%
Contains more Other +61.3%
Contains more Fats +180%
Contains more Carbs +513.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -82.4%
Contains more Monounsaturated Fat +971.4%
Equal in Polyunsaturated fat - 0.048
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -82.4%
Contains more Monounsaturated Fat +971.4%
Equal in Polyunsaturated fat - 0.048

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Cassava Opinion
Net carbs 2.6g 36.26g Cassava
Protein 1.7g 1.36g Kohlrabi
Fats 0.1g 0.28g Cassava
Carbs 6.2g 38.06g Cassava
Calories 27kcal 160kcal Cassava
Sugar 2.6g 1.7g Cassava
Fiber 3.6g 1.8g Kohlrabi
Calcium 24mg 16mg Kohlrabi
Iron 0.4mg 0.27mg Kohlrabi
Magnesium 19mg 21mg Cassava
Phosphorus 46mg 27mg Kohlrabi
Potassium 350mg 271mg Kohlrabi
Sodium 20mg 14mg Cassava
Zinc 0.03mg 0.34mg Cassava
Copper 0.129mg 0.1mg Kohlrabi
Manganese 0.139mg 0.384mg Cassava
Selenium 0.7µg 0.7µg
Vitamin A 36IU 13IU Kohlrabi
Vitamin A RAE 2µg 1µg Kohlrabi
Vitamin E 0.48mg 0.19mg Kohlrabi
Vitamin C 62mg 20.6mg Kohlrabi
Vitamin B1 0.05mg 0.087mg Cassava
Vitamin B2 0.02mg 0.048mg Cassava
Vitamin B3 0.4mg 0.854mg Cassava
Vitamin B5 0.165mg 0.107mg Kohlrabi
Vitamin B6 0.15mg 0.088mg Kohlrabi
Folate 16µg 27µg Cassava
Vitamin K 0.1µg 1.9µg Cassava
Tryptophan 0.01mg 0.019mg Cassava
Threonine 0.049mg 0.028mg Kohlrabi
Isoleucine 0.078mg 0.027mg Kohlrabi
Leucine 0.067mg 0.039mg Kohlrabi
Lysine 0.056mg 0.044mg Kohlrabi
Methionine 0.013mg 0.011mg Kohlrabi
Phenylalanine 0.039mg 0.026mg Kohlrabi
Valine 0.05mg 0.035mg Kohlrabi
Histidine 0.019mg 0.02mg Cassava
Saturated Fat 0.013g 0.074g Kohlrabi
Monounsaturated Fat 0.007g 0.075g Cassava
Polyunsaturated fat 0.048g 0.048g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Cassava
Low Fats diet ok
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
25%
Kohlrabi
14%
Cassava
Minerals Daily Need Coverage Score
15%
Kohlrabi
16%
Cassava

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 - 74)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (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 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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.