Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Chayote vs. Kohlrabi — In-Depth Nutrition Comparison

Compare

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
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.
Contains less Sodium -90%
Contains more Zinc +2366.7%
Contains more Manganese +36%
Contains more Calcium +41.2%
Contains more Iron +17.6%
Contains more Magnesium +58.3%
Contains more Phosphorus +155.6%
Contains more Potassium +180%
Contains more Selenium +250%
Equal in Copper - 0.129
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains less Sodium -90%
Contains more Zinc +2366.7%
Contains more Manganese +36%
Contains more Calcium +41.2%
Contains more Iron +17.6%
Contains more Magnesium +58.3%
Contains more Phosphorus +155.6%
Contains more Potassium +180%
Contains more Selenium +250%
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" charts 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 Folate +481.3%
Contains more Vitamin K +4000%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin C +705.2%
Contains more Vitamin B1 +100%
Contains more Vitamin B6 +97.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin B2 +45%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +50.9%
Contains more Folate +481.3%
Contains more Vitamin K +4000%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin C +705.2%
Contains more Vitamin B1 +100%
Contains more Vitamin B6 +97.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +30%
Contains more Protein +107.3%
Contains more Carbs +37.5%
Contains more Other +233.3%
Equal in Water - 91
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Fats +30%
Contains more Protein +107.3%
Contains more Carbs +37.5%
Contains more Other +233.3%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +42.9%
Contains more Polyunsaturated fat +18.8%
Contains less Saturated Fat -53.6%
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +42.9%
Contains more Polyunsaturated fat +18.8%
Contains less Saturated Fat -53.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Chayote Kohlrabi Opinion
Net carbs 2.81g 2.6g Chayote
Protein 0.82g 1.7g Kohlrabi
Fats 0.13g 0.1g Chayote
Carbs 4.51g 6.2g Kohlrabi
Calories 19kcal 27kcal Kohlrabi
Sugar 1.66g 2.6g Chayote
Fiber 1.7g 3.6g Kohlrabi
Calcium 17mg 24mg Kohlrabi
Iron 0.34mg 0.4mg Kohlrabi
Magnesium 12mg 19mg Kohlrabi
Phosphorus 18mg 46mg Kohlrabi
Potassium 125mg 350mg Kohlrabi
Sodium 2mg 20mg Chayote
Zinc 0.74mg 0.03mg Chayote
Copper 0.123mg 0.129mg Kohlrabi
Manganese 0.189mg 0.139mg Chayote
Selenium 0.2µg 0.7µg Kohlrabi
Vitamin A 0IU 36IU Kohlrabi
Vitamin A RAE 0µg 2µg Kohlrabi
Vitamin E 0.12mg 0.48mg Kohlrabi
Vitamin C 7.7mg 62mg Kohlrabi
Vitamin B1 0.025mg 0.05mg Kohlrabi
Vitamin B2 0.029mg 0.02mg Chayote
Vitamin B3 0.47mg 0.4mg Chayote
Vitamin B5 0.249mg 0.165mg Chayote
Vitamin B6 0.076mg 0.15mg Kohlrabi
Folate 93µg 16µg Chayote
Vitamin K 4.1µg 0.1µg Chayote
Tryptophan 0.011mg 0.01mg Chayote
Threonine 0.04mg 0.049mg Kohlrabi
Isoleucine 0.044mg 0.078mg Kohlrabi
Leucine 0.077mg 0.067mg Chayote
Lysine 0.039mg 0.056mg Kohlrabi
Methionine 0.001mg 0.013mg Kohlrabi
Phenylalanine 0.047mg 0.039mg Chayote
Valine 0.063mg 0.05mg Chayote
Histidine 0.015mg 0.019mg Kohlrabi
Saturated Fat 0.028g 0.013g Kohlrabi
Monounsaturated Fat 0.01g 0.007g Chayote
Polyunsaturated fat 0.057g 0.048g Chayote

Which food is preferable for your diet?

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

People also compare

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
25%
Kohlrabi
Minerals Daily Need Coverage Score
13%
Chayote
15%
Kohlrabi

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.

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. 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.