Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Kohlrabi
  5. Compare
  6. Kohlrabi vs. Cassava

Kohlrabi vs. Cassava — In-Depth Nutrition Comparison

Compare

A recap on the 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.
  • The glycemic index of cassava is higher.

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.
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%
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%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +29.2%
Contains more IronIron +48.1%
Contains more CopperCopper +29%
Contains more PhosphorusPhosphorus +70.4%
Contains more MagnesiumMagnesium +10.5%
Contains more ZincZinc +1033.3%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +176.3%
~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 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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Cassava DV% diff.
Vitamin C 62mg 20.6mg 46%
Carbs 6.2g 38.06g 11%
Manganese 0.139mg 0.384mg 11%
Calories 27kcal 160kcal 7%
Fiber 3.6g 1.8g 7%
Vitamin B6 0.15mg 0.088mg 5%
Copper 0.129mg 0.1mg 3%
Zinc 0.03mg 0.34mg 3%
Phosphorus 46mg 27mg 3%
Vitamin B1 0.05mg 0.087mg 3%
Vitamin B3 0.4mg 0.854mg 3%
Folate 16µg 27µg 3%
Potassium 350mg 271mg 2%
Iron 0.4mg 0.27mg 2%
Vitamin E 0.48mg 0.19mg 2%
Vitamin B2 0.02mg 0.048mg 2%
Vitamin K 0.1µg 1.9µg 2%
Choline 12.3mg 23.7mg 2%
Protein 1.7g 1.36g 1%
Calcium 24mg 16mg 1%
Vitamin B5 0.165mg 0.107mg 1%
Protein per 100 calories 6.3g 0.85g N/A
Calories per 10 g protein 159kcal 1176kcal N/A
Weight per 100 calories 370g 63g N/A
Fats 0.1g 0.28g 0%
Net carbs 2.6g 36.26g N/A
Magnesium 19mg 21mg 0%
Sugar 2.6g 1.7g N/A
Sodium 20mg 14mg 0%
Vitamin A 2µg 1µg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.013g 0.074g 0%
Monounsaturated fat 0.007g 0.075g 0%
Polyunsaturated fat 0.048g 0.048g 0%
Tryptophan 0.01mg 0.019mg 0%
Threonine 0.049mg 0.028mg 0%
Isoleucine 0.078mg 0.027mg 0%
Leucine 0.067mg 0.039mg 0%
Lysine 0.056mg 0.044mg 0%
Methionine 0.013mg 0.011mg 0%
Phenylalanine 0.039mg 0.026mg 0%
Valine 0.05mg 0.035mg 0%
Histidine 0.019mg 0.02mg 0%

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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +25%
Contains more WaterWater +52.5%
Contains more OtherOther +61.3%
Contains more FatsFats +180%
Contains more CarbsCarbs +513.9%

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains less Sat. FatSaturated fat -82.4%
Contains more Mono. FatMonounsaturated fat +971.4%
~equal in Polyunsaturated fat ~0.048g

People also compare

Kohlrabi
Kohlrabi vs Cauliflower
Cauliflower
Kohlrabi
Kohlrabi vs Brussels sprouts
Brussels sprouts
Kohlrabi
Kohlrabi vs Savoy cabbage
Savoy cabbage
Cassava
Cassava vs Corn raw
Corn raw
Cassava
Cassava vs Potato
Potato
Cassava
Cassava vs Cucumber
Cucumber

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.