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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
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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 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
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%

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 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%

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.
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
Starch g g
Fructose g g
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
Vitamin A 36IU 13IU Kohlrabi
Vitamin E 0.48mg 0.19mg Kohlrabi
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
25
Kohlrabi
14
Cassava
Mineral Summary Score
17
Kohlrabi
14
Cassava

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
10%
Kohlrabi
8%
Cassava
Carbohydrates
6%
Kohlrabi
38%
Cassava
Fats
0%
Kohlrabi
1%
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

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. 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.