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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 Iron +48.1%
Contains more Calcium +50%
Contains more Potassium +29.2%
Contains more Copper +29%
Contains more Phosphorus +70.4%
Contains more Magnesium +10.5%
Contains more Zinc +1033.3%
Contains less Sodium -30%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +48.1%
Contains more Calcium +50%
Contains more Potassium +29.2%
Contains more Copper +29%
Contains more Phosphorus +70.4%
Contains more Magnesium +10.5%
Contains more Zinc +1033.3%
Contains less Sodium -30%

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 C +201%
Contains more Vitamin A +176.9%
Contains more Vitamin E +152.6%
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 Vitamin K +1800%
Contains more Folate +68.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 207% 3% 10% 0% 13% 5% 8% 10% 35% 0% 1% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Contains more Vitamin C +201%
Contains more Vitamin A +176.9%
Contains more Vitamin E +152.6%
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 Vitamin K +1800%
Contains more Folate +68.8%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Kohlrabi Cassava Opinion
Calories 27 160 Cassava
Protein 1.7 1.36 Kohlrabi
Fats 0.1 0.28 Cassava
Vitamin C 62 20.6 Kohlrabi
Net carbs 2.5999999046325684 36.2599983215332 Cassava
Carbs 6.2 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 0.27 Kohlrabi
Calcium 24 16 Kohlrabi
Potassium 350 271 Kohlrabi
Magnesium 19 21 Cassava
Sugar 2.6 1.7 Cassava
Fiber 3.6 1.8 Kohlrabi
Copper 0.129 0.1 Kohlrabi
Zinc 0.03 0.34 Cassava
Starch
Phosphorus 46 27 Kohlrabi
Sodium 20 14 Cassava
Vitamin A 36 13 Kohlrabi
Vitamin E 0.48 0.19 Kohlrabi
Vitamin D 0 0
Vitamin B1 0.05 0.087 Cassava
Vitamin B2 0.02 0.048 Cassava
Vitamin B3 0.4 0.854 Cassava
Vitamin B5 0.165 0.107 Kohlrabi
Vitamin B6 0.15 0.088 Kohlrabi
Vitamin B12 0 0
Vitamin K 0.1 1.9 Cassava
Folate 16 27 Cassava
Trans Fat 0 0
Saturated Fat 0.013 0.074 Kohlrabi
Monounsaturated Fat 0.007 0.075 Cassava
Polyunsaturated fat 0.048 0.048
Tryptophan 0.01 0.019 Cassava
Threonine 0.049 0.028 Kohlrabi
Isoleucine 0.078 0.027 Kohlrabi
Leucine 0.067 0.039 Kohlrabi
Lysine 0.056 0.044 Kohlrabi
Methionine 0.013 0.011 Kohlrabi
Phenylalanine 0.039 0.026 Kohlrabi
Valine 0.05 0.035 Kohlrabi
Histidine 0.019 0.02 Cassava
Fructose

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.