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Chayote vs Kohlrabi - In-Depth Nutrition Comparison

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Significant differences between Chayote and Kohlrabi

  • Chayote has more Folate, and Zinc, however Kohlrabi is richer in Vitamin C, Fiber, Potassium, and Vitamin B6.
  • Kohlrabi covers your daily Vitamin C needs 60% more than Chayote.
  • Kohlrabi has 25 times less Zinc than Chayote. Chayote has 0.74mg of Zinc, while Kohlrabi has 0.03mg.

Specific food types used in this comparison are Chayote, fruit, raw and Kohlrabi, raw.

Infographic

Chayote vs Kohlrabi 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Zinc +2366.7%
Contains less Sodium -90%
Contains more Iron +17.6%
Contains more Calcium +41.2%
Contains more Potassium +180%
Contains more Magnesium +58.3%
Contains more Phosphorus +155.6%
Equal in Copper - 0.129
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 6% 12% 9% 41% 21% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Contains more Zinc +2366.7%
Contains less Sodium -90%
Contains more Iron +17.6%
Contains more Calcium +41.2%
Contains more Potassium +180%
Contains more Magnesium +58.3%
Contains more Phosphorus +155.6%
Equal in Copper - 0.129

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 B2 +45%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +50.9%
Contains more Vitamin K +4000%
Contains more Folate +481.3%
Contains more Vitamin C +705.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +100%
Contains more Vitamin B6 +97.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 26% 0% 3% 0% 7% 7% 9% 15% 18% 0% 11% 70%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 207% 3% 10% 0% 13% 5% 8% 10% 35% 0% 1% 12%
Contains more Vitamin B2 +45%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +50.9%
Contains more Vitamin K +4000%
Contains more Folate +481.3%
Contains more Vitamin C +705.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +100%
Contains more Vitamin B6 +97.4%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Chayote
25
Kohlrabi
Mineral Summary Score
13
Chayote
17
Kohlrabi

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 food.
Protein
5%
Chayote
10%
Kohlrabi
Carbohydrates
5%
Chayote
6%
Kohlrabi
Fats
1%
Chayote
0%
Kohlrabi

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chayote Kohlrabi
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $0.2)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 0.94g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 20)
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.

All nutrients comparison - raw data values

Nutrient Chayote Kohlrabi Opinion
Calories 19 27 Kohlrabi
Protein 0.82 1.7 Kohlrabi
Fats 0.13 0.1 Chayote
Vitamin C 7.7 62 Kohlrabi
Net carbs 2.809999942779541 2.5999999046325684 Chayote
Carbs 4.51 6.2 Kohlrabi
Cholesterol 0 0
Vitamin D 0 0
Iron 0.34 0.4 Kohlrabi
Calcium 17 24 Kohlrabi
Potassium 125 350 Kohlrabi
Magnesium 12 19 Kohlrabi
Sugar 1.66 2.6 Chayote
Fiber 1.7 3.6 Kohlrabi
Copper 0.123 0.129 Kohlrabi
Zinc 0.74 0.03 Chayote
Starch
Phosphorus 18 46 Kohlrabi
Sodium 2 20 Chayote
Vitamin A 0 36 Kohlrabi
Vitamin E 0.12 0.48 Kohlrabi
Vitamin D 0 0
Vitamin B1 0.025 0.05 Kohlrabi
Vitamin B2 0.029 0.02 Chayote
Vitamin B3 0.47 0.4 Chayote
Vitamin B5 0.249 0.165 Chayote
Vitamin B6 0.076 0.15 Kohlrabi
Vitamin B12 0 0
Vitamin K 4.1 0.1 Chayote
Folate 93 16 Chayote
Trans Fat 0 0
Saturated Fat 0.028 0.013 Kohlrabi
Monounsaturated Fat 0.01 0.007 Chayote
Polyunsaturated fat 0.057 0.048 Chayote
Tryptophan 0.011 0.01 Chayote
Threonine 0.04 0.049 Kohlrabi
Isoleucine 0.044 0.078 Kohlrabi
Leucine 0.077 0.067 Chayote
Lysine 0.039 0.056 Kohlrabi
Methionine 0.001 0.013 Kohlrabi
Phenylalanine 0.047 0.039 Chayote
Valine 0.063 0.05 Chayote
Histidine 0.015 0.019 Kohlrabi
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/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.