Comparing Nutrients in 7 ounces Cassava VS Kohlrabi

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Kohlrabi	21%	3%	76%

Macro Nutrients

	Cassava	Kohlrabi	Recommended Dietary Allowance
Energy	11% 318kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	9.46% 12.3g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	7.1% 5.16g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	19% 7.14g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Cassava	Kohlrabi	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	6.55% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.4% 41mg	137% 123mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Kohlrabi	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	28.4% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.7% 0.54mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	12% 0.28mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.65% 53.6mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Kohlrabi per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Kohlrabi to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Kohlrabi:

• 7 ounces of Cassava have 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.7 times more Vitamin B9 than Kohlrabi.
• While 7 oz of Raw Kohlrabi contain 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 3 times more Vitamin C and 2.5 times more Vitamin E than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin E
• 7 ounces of Kohlrabi have insufficient amounts of Vitamin B2
• Both Raw Cassava as well as Raw Kohlrabi have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Kohlrabi:

• 7 ounces of Cassava have 2.8 times more Manganese and 11.3 times more Zinc than Kohlrabi.
• While 7 oz of Raw Kohlrabi contain 1.5 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 1.7 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Water than Raw Cassava.
• Both Cassava and Kohlrabi contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• 7 ounces of Kohlrabi lack sufficient amounts of Zinc
• Both Raw Cassava as well as Raw Kohlrabi lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 5.9 times more Energy and 6.1 times more Carbohydrate than Kohlrabi.
• While 7 oz of Raw Kohlrabi contain 1.5 times more Sugars and 2 times more Fiber than Raw Cassava.
• Both Cassava and Kohlrabi offer comparable quantities of Protein per seven ounces.
• 7 ounces of Kohlrabi provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Kohlrabi provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Kohlrabi

What are the health benefits of Cassava compared to Kohlrabi?

Cassava is a good source of carbohydrates and fiber, while kohlrabi is rich in vitamin C and other antioxidants. Both are low in calories and can be part of a healthy diet. Cassava may be more filling due to its higher carbohydrate content, while kohlrabi can support immune function and overall health with its vitamin C content. It's important to include a variety of plant-based foods in your diet to ensure you're getting a wide range of nutrients.

Can I lose weight easier by eating more Cassava or Kohlrabi?

Both cassava and kohlrabi can be part of a healthy weight loss diet as they are low in calories and high in fiber. However, kohlrabi is lower in calories and carbohydrates compared to cassava, making it a better choice for weight loss. Additionally, kohlrabi is a good source of vitamins and minerals, while cassava is higher in calories and may not be as nutrient-dense. Incorporating a variety of vegetables, including kohlrabi, into your diet can help support weight loss and overall health.

Should I eat more Cassava or more Kohlrabi to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods to ensure you are getting all essential nutrients. Both cassava and kohlrabi can be part of a balanced vegan diet, but for muscle building, focus on consuming a variety of protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Incorporating a mix of different vegetables, fruits, and whole foods will provide the necessary nutrients for muscle growth and overall health.

What is the environmental impact of producing Cassava compared to Kohlrabi?

Cassava generally has a lower environmental impact compared to Kohlrabi. Cassava is a drought-tolerant crop that requires less water and fertilizer to grow, making it more sustainable in terms of water usage and chemical inputs. Additionally, cassava can thrive in poor soil conditions, reducing the need for soil amendments. On the other hand, Kohlrabi is a brassica vegetable that may require more water, fertilizer, and pest management practices, which can contribute to a higher environmental impact.