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Sauerkraut vs Chayote - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food contains less Sugars?
Chayote
Chayote contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sauerkraut Chayote
Rich in minerals ok
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sauerkraut Chayote
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
13
Sauerkraut
8
Chayote
Mineral Summary Score
21
Sauerkraut
9
Chayote

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 +332.4%
Contains more Calcium +76.5%
Contains more Potassium +36%
Contains more Phosphorus +11.1%
Contains more Copper +28.1%
Contains more Zinc +289.5%
Contains less Sodium -99.7%
Equal in Magnesium - 12
Equal in Phosphorus - 18
Contains more Iron +332.4%
Contains more Calcium +76.5%
Contains more Potassium +36%
Contains more Phosphorus +11.1%
Contains more Copper +28.1%
Contains more Zinc +289.5%
Contains less Sodium -99.7%
Equal in Magnesium - 12
Equal in Phosphorus - 18

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 +90.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin B6 +71.1%
Contains more Vitamin K +217.1%
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 Vitamin C +90.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin B6 +71.1%
Contains more Vitamin K +217.1%
Contains more Vitamin B1 +19%
Contains more Vitamin B2 +31.8%
Contains more Vitamin B3 +228.7%
Contains more Vitamin B5 +167.7%

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 the food
Protein
5%
Sauerkraut
5%
Chayote
Carbohydrates
4%
Sauerkraut
5%
Chayote
Fats
1%
Sauerkraut
1%
Chayote

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sauerkraut Chayote Opinion
Calories 19 19
Protein 0.91 0.82 Sauerkraut
Fats 0.14 0.13 Sauerkraut
Vitamin C 14.7 7.7 Sauerkraut
Carbs 4.28 4.51 Chayote
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.34 Sauerkraut
Calcium 30 17 Sauerkraut
Potassium 170 125 Sauerkraut
Magnesium 13 12 Sauerkraut
Sugars 1.78 1.66 Sauerkraut
Fiber 2.9 1.7 Sauerkraut
Copper 0.096 0.123 Chayote
Zinc 0.19 0.74 Chayote
Starch
Phosphorus 20 18 Sauerkraut
Sodium 661 2 Chayote
Vitamin A 18 0 Sauerkraut
Vitamin E 0.14 0.12 Sauerkraut
Vitamin D 0 0
Vitamin B1 0.021 0.025 Chayote
Vitamin B2 0.022 0.029 Chayote
Vitamin B3 0.143 0.47 Chayote
Vitamin B5 0.093 0.249 Chayote
Vitamin B6 0.13 0.076 Sauerkraut
Vitamin B12 0 0
Vitamin K 13 4.1 Sauerkraut
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.034 0.028 Chayote
Monounsaturated Fat 0.013 0.01 Sauerkraut
Polyunsaturated fat 0.067 0.057 Sauerkraut
Tryptophan 0.008 0.011 Chayote
Threonine 0.025 0.04 Chayote
Isoleucine 0.021 0.044 Chayote
Leucine 0.029 0.077 Chayote
Lysine 0.031 0.039 Chayote
Methionine 0.009 0.001 Sauerkraut
Phenylalanine 0.023 0.047 Chayote
Valine 0.03 0.063 Chayote
Histidine 0.016 0.015 Sauerkraut
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.