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  6. Cassava vs. Kohlrabi

Cassava vs. Kohlrabi — In-Depth Nutrition Comparison

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A recap on differences between cassava and kohlrabi

  • Cassava has more manganese; however, kohlrabi is higher in vitamin C and fiber.
  • Kohlrabi covers your daily vitamin C needs 46% more than cassava.
  • Kohlrabi contains 3 times less manganese than cassava. Cassava contains 0.384mg of manganese, while kohlrabi contains 0.139mg.
  • The glycemic index of cassava is higher.

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

Infographic

Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
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 ZincZinc +1033.3%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +176.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +29.2%
Contains more IronIron +48.1%
Contains more CopperCopper +29%
Contains more PhosphorusPhosphorus +70.4%
~equal in Magnesium ~19mg
~equal in Selenium ~0.7µg

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
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 B1Vitamin B1 +74%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +113.5%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +68.8%
Contains more CholineCholine +92.7%
Contains more Vitamin CVitamin C +201%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +152.6%
Contains more Vitamin B5Vitamin B5 +54.2%
Contains more Vitamin B6Vitamin B6 +70.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Kohlrabi DV% diff.
Vitamin C 20.6mg 62mg 46%
Carbs 38.06g 6.2g 11%
Manganese 0.384mg 0.139mg 11%
Calories 160kcal 27kcal 7%
Fiber 1.8g 3.6g 7%
Vitamin B6 0.088mg 0.15mg 5%
Folate 27µg 16µg 3%
Vitamin B3 0.854mg 0.4mg 3%
Phosphorus 27mg 46mg 3%
Zinc 0.34mg 0.03mg 3%
Copper 0.1mg 0.129mg 3%
Vitamin B1 0.087mg 0.05mg 3%
Potassium 271mg 350mg 2%
Choline 23.7mg 12.3mg 2%
Iron 0.27mg 0.4mg 2%
Vitamin E 0.19mg 0.48mg 2%
Vitamin K 1.9µg 0.1µg 2%
Vitamin B2 0.048mg 0.02mg 2%
Calcium 16mg 24mg 1%
Protein 1.36g 1.7g 1%
Vitamin B5 0.107mg 0.165mg 1%
Fats 0.28g 0.1g 0%
Net carbs 36.26g 2.6g N/A
Magnesium 21mg 19mg 0%
Sugar 1.7g 2.6g N/A
Sodium 14mg 20mg 0%
Vitamin A 1µg 2µg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.074g 0.013g 0%
Monounsaturated fat 0.075g 0.007g 0%
Polyunsaturated fat 0.048g 0.048g 0%
Tryptophan 0.019mg 0.01mg 0%
Threonine 0.028mg 0.049mg 0%
Isoleucine 0.027mg 0.078mg 0%
Leucine 0.039mg 0.067mg 0%
Lysine 0.044mg 0.056mg 0%
Methionine 0.011mg 0.013mg 0%
Phenylalanine 0.026mg 0.039mg 0%
Valine 0.035mg 0.05mg 0%
Histidine 0.02mg 0.019mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 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 +971.4%
Contains less Sat. FatSaturated fat -82.4%
~equal in Polyunsaturated fat ~0.048g

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.