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  6. Chayote vs. Sauerkraut

Chayote vs. Sauerkraut — In-Depth Nutrition Comparison

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How are Chayote and Sauerkraut different?

  • Chayote has more Folate, and Zinc, however, Sauerkraut is richer in Iron, Vitamin C, and Vitamin K.
  • Sauerkraut covers your daily need of Sodium 29% more than Chayote.
  • Chayote has 4 times more Zinc than Sauerkraut. Chayote has 0.74mg of Zinc, while Sauerkraut has 0.19mg.
  • Chayote contains less Sodium.

Chayote, fruit, raw and Sauerkraut, canned, solids and liquids types were used in this article.

Infographic

Chayote vs Sauerkraut 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.
Chayote
Chayote
4
:
6
Sauerkraut
Sauerkraut
Contains less Sodium -99.7%
Contains more Zinc +289.5%
Contains more Copper +28.1%
Contains more Manganese +25.2%
Contains more Calcium +76.5%
Contains more Iron +332.4%
Contains more Phosphorus +11.1%
Contains more Potassium +36%
Contains more Selenium +200%
Equal in Magnesium - 13
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains less Sodium -99.7%
Contains more Zinc +289.5%
Contains more Copper +28.1%
Contains more Manganese +25.2%
Contains more Calcium +76.5%
Contains more Iron +332.4%
Contains more Phosphorus +11.1%
Contains more Potassium +36%
Contains more Selenium +200%
Equal in Magnesium - 13

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.
Chayote
Chayote
5
:
5
Sauerkraut
Sauerkraut
Contains more Vitamin B1 +19%
Contains more Vitamin B2 +31.8%
Contains more Vitamin B3 +228.7%
Contains more Vitamin B5 +167.7%
Contains more Folate +287.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin C +90.9%
Contains more Vitamin B6 +71.1%
Contains more Vitamin K +217.1%
Chayote
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 26% 7% 7% 9% 15% 18% 70% 0% 11%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin B1 +19%
Contains more Vitamin B2 +31.8%
Contains more Vitamin B3 +228.7%
Contains more Vitamin B5 +167.7%
Contains more Folate +287.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin C +90.9%
Contains more Vitamin B6 +71.1%
Contains more Vitamin K +217.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chayote
Chayote
2
:
3
Sauerkraut
Sauerkraut
Contains more Protein +11%
Contains more Other +616.7%
Equal in Fats - 0.14
Equal in Carbs - 4.28
Equal in Water - 92.52
Chayote
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more Protein +11%
Contains more Other +616.7%
Equal in Fats - 0.14
Equal in Carbs - 4.28
Equal in Water - 92.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chayote
Chayote
1
:
2
Sauerkraut
Sauerkraut
Contains less Saturated Fat -17.6%
Contains more Monounsaturated Fat +30%
Contains more Polyunsaturated fat +17.5%
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains less Saturated Fat -17.6%
Contains more Monounsaturated Fat +30%
Contains more Polyunsaturated fat +17.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chayote Sauerkraut
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chayote Sauerkraut Opinion
Net carbs 2.81g 1.38g Chayote
Protein 0.82g 0.91g Sauerkraut
Fats 0.13g 0.14g Sauerkraut
Carbs 4.51g 4.28g Chayote
Calories 19kcal 19kcal
Fructose 0.04g Sauerkraut
Sugar 1.66g 1.78g Chayote
Fiber 1.7g 2.9g Sauerkraut
Calcium 17mg 30mg Sauerkraut
Iron 0.34mg 1.47mg Sauerkraut
Magnesium 12mg 13mg Sauerkraut
Phosphorus 18mg 20mg Sauerkraut
Potassium 125mg 170mg Sauerkraut
Sodium 2mg 661mg Chayote
Zinc 0.74mg 0.19mg Chayote
Copper 0.123mg 0.096mg Chayote
Manganese 0.189mg 0.151mg Chayote
Selenium 0.2µg 0.6µg Sauerkraut
Vitamin A 0IU 18IU Sauerkraut
Vitamin A RAE 0µg 1µg Sauerkraut
Vitamin E 0.12mg 0.14mg Sauerkraut
Vitamin C 7.7mg 14.7mg Sauerkraut
Vitamin B1 0.025mg 0.021mg Chayote
Vitamin B2 0.029mg 0.022mg Chayote
Vitamin B3 0.47mg 0.143mg Chayote
Vitamin B5 0.249mg 0.093mg Chayote
Vitamin B6 0.076mg 0.13mg Sauerkraut
Folate 93µg 24µg Chayote
Vitamin K 4.1µg 13µg Sauerkraut
Tryptophan 0.011mg 0.008mg Chayote
Threonine 0.04mg 0.025mg Chayote
Isoleucine 0.044mg 0.021mg Chayote
Leucine 0.077mg 0.029mg Chayote
Lysine 0.039mg 0.031mg Chayote
Methionine 0.001mg 0.009mg Sauerkraut
Phenylalanine 0.047mg 0.023mg Chayote
Valine 0.063mg 0.03mg Chayote
Histidine 0.015mg 0.016mg Sauerkraut
Saturated Fat 0.028g 0.034g Chayote
Monounsaturated Fat 0.01g 0.013g Sauerkraut
Polyunsaturated fat 0.057g 0.067g Sauerkraut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Chayote
13%
Sauerkraut
Minerals Daily Need Coverage Score
13%
Chayote
24%
Sauerkraut

Comparison summary

Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 659mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 32)
Which food is cheaper?
Chayote
Chayote is cheaper (difference - $0.2)
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

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. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/nutrients
  2. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.