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

Cassava vs. Kohlrabi — In-Depth Nutrition Comparison

Compare

A recap on the differences between cassava and kohlrabi

  • Cassava has more manganese and carbs; however, kohlrabi is higher in vitamin C and fiber.
  • Kohlrabi covers your daily vitamin C needs 46% more than cassava.
  • Kohlrabi contains 6 times less carbs than cassava. Cassava contains 38.06g of carbs, while kohlrabi contains 6.2g.
  • 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
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%
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 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%
Copper 0.1mg 0.129mg 3%
Zinc 0.34mg 0.03mg 3%
Phosphorus 27mg 46mg 3%
Vitamin B1 0.087mg 0.05mg 3%
Vitamin B3 0.854mg 0.4mg 3%
Folate 27µg 16µg 3%
Potassium 271mg 350mg 2%
Iron 0.27mg 0.4mg 2%
Vitamin E 0.19mg 0.48mg 2%
Vitamin B2 0.048mg 0.02mg 2%
Vitamin K 1.9µg 0.1µg 2%
Choline 23.7mg 12.3mg 2%
Protein 1.36g 1.7g 1%
Calcium 16mg 24mg 1%
Vitamin B5 0.107mg 0.165mg 1%
Protein per 100 calories 0.85g 6.3g N/A
Calories per 10 g protein 1176kcal 159kcal N/A
Weight per 100 calories 63g 370g N/A
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%

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

People also compare

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

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.