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Sauerkraut vs. Chayote — In-Depth Nutrition Comparison

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How are Sauerkraut and Chayote different?

  • Sauerkraut has more Iron, Vitamin C, and Vitamin K, however, Chayote is richer in Folate, and Zinc.
  • Sauerkraut covers your daily need of Sodium 29% more than Chayote.
  • Sauerkraut has 4 times more Iron than Chayote. Sauerkraut has 1.47mg of Iron, while Chayote has 0.34mg.
  • Chayote contains less Sodium.

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

Infographic

Sauerkraut vs Chayote 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +76.5%
Contains more Iron +332.4%
Contains more Phosphorus +11.1%
Contains more Potassium +36%
Contains more Selenium +200%
Contains less Sodium -99.7%
Contains more Zinc +289.5%
Contains more Copper +28.1%
Contains more Manganese +25.2%
Equal in Magnesium - 12
Equal in Phosphorus - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 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%
Contains less Sodium -99.7%
Contains more Zinc +289.5%
Contains more Copper +28.1%
Contains more Manganese +25.2%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
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%
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%
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%
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%
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%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Chayote
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
13%
Sauerkraut
14%
Chayote
Minerals Daily Need Coverage Score
24%
Sauerkraut
13%
Chayote

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