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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +10.5%
Contains less Sodium -30%
Contains more Zinc +1033.3%
Contains more Calcium +50%
Contains more Iron +48.1%
Contains more Phosphorus +70.4%
Contains more Potassium +29.2%
Contains more Copper +29%
Equal in Magnesium - 19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Contains more Magnesium +10.5%
Contains less Sodium -30%
Contains more Zinc +1033.3%
Contains more Calcium +50%
Contains more Iron +48.1%
Contains more Phosphorus +70.4%
Contains more Potassium +29.2%
Contains more Copper +29%
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 Folate +68.8%
Contains more Vitamin K +1800%
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%
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%
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 B1 +74%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +113.5%
Contains more Folate +68.8%
Contains more Vitamin K +1800%
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%

Comparison summary table

Pay attention to 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 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 Cassava Kohlrabi Opinion
Net carbs 36.26g 2.6g Cassava
Protein 1.36g 1.7g Kohlrabi
Fats 0.28g 0.1g Cassava
Carbs 38.06g 6.2g Cassava
Calories 160kcal 27kcal Cassava
Starch g g
Fructose g g
Sugar 1.7g 2.6g Cassava
Fiber 1.8g 3.6g Kohlrabi
Calcium 16mg 24mg Kohlrabi
Iron 0.27mg 0.4mg Kohlrabi
Magnesium 21mg 19mg Cassava
Phosphorus 27mg 46mg Kohlrabi
Potassium 271mg 350mg Kohlrabi
Sodium 14mg 20mg Cassava
Zinc 0.34mg 0.03mg Cassava
Copper 0.1mg 0.129mg Kohlrabi
Vitamin A 13IU 36IU Kohlrabi
Vitamin E 0.19mg 0.48mg Kohlrabi
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.6mg 62mg Kohlrabi
Vitamin B1 0.087mg 0.05mg Cassava
Vitamin B2 0.048mg 0.02mg Cassava
Vitamin B3 0.854mg 0.4mg Cassava
Vitamin B5 0.107mg 0.165mg Kohlrabi
Vitamin B6 0.088mg 0.15mg Kohlrabi
Folate 27µg 16µg Cassava
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 0.1µg Cassava
Tryptophan 0.019mg 0.01mg Cassava
Threonine 0.028mg 0.049mg Kohlrabi
Isoleucine 0.027mg 0.078mg Kohlrabi
Leucine 0.039mg 0.067mg Kohlrabi
Lysine 0.044mg 0.056mg Kohlrabi
Methionine 0.011mg 0.013mg Kohlrabi
Phenylalanine 0.026mg 0.039mg Kohlrabi
Valine 0.035mg 0.05mg Kohlrabi
Histidine 0.02mg 0.019mg Cassava
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.074g 0.013g Kohlrabi
Monounsaturated Fat 0.075g 0.007g Cassava
Polyunsaturated fat 0.048g 0.048g

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Cassava
25
Kohlrabi
Mineral Summary Score
14
Cassava
17
Kohlrabi

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 food.
Protein
8%
Cassava
10%
Kohlrabi
Carbohydrates
38%
Cassava
6%
Kohlrabi
Fats
1%
Cassava
0%
Kohlrabi

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.