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  6. Chayote vs. Kohlrabi

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 5.1% 11% 13% 41% 20% 7.7% 0.26% 25% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more ZincZinc +2366.7%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +36%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +41.2%
Contains more PotassiumPotassium +180%
Contains more IronIron +17.6%
Contains more PhosphorusPhosphorus +155.6%
Contains more SeleniumSelenium +250%
~equal in Copper ~0.129mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 26% 0% 0% 2.4% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 207% 0% 0.67% 9.6% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12%
Contains more Vitamin B2Vitamin B2 +45%
Contains more Vitamin B3Vitamin B3 +17.5%
Contains more Vitamin B5Vitamin B5 +50.9%
Contains more Vitamin KVitamin K +4000%
Contains more FolateFolate +481.3%
Contains more Vitamin CVitamin C +705.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B6Vitamin B6 +97.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Kohlrabi DV% diff.
Vitamin C 7.7mg 62mg 60%
Folate 93µg 16µg 19%
Fiber 1.7g 3.6g 8%
Potassium 125mg 350mg 7%
Zinc 0.74mg 0.03mg 6%
Vitamin B6 0.076mg 0.15mg 6%
Phosphorus 18mg 46mg 4%
Vitamin K 4.1µg 0.1µg 3%
Protein 0.82g 1.7g 2%
Magnesium 12mg 19mg 2%
Vitamin E 0.12mg 0.48mg 2%
Manganese 0.189mg 0.139mg 2%
Vitamin B1 0.025mg 0.05mg 2%
Vitamin B5 0.249mg 0.165mg 2%
Carbs 4.51g 6.2g 1%
Calcium 17mg 24mg 1%
Iron 0.34mg 0.4mg 1%
Copper 0.123mg 0.129mg 1%
Sodium 2mg 20mg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B2 0.029mg 0.02mg 1%
Choline 9.2mg 12.3mg 1%
Calories 19kcal 27kcal 0%
Protein per 100 calories 4.3g 6.3g N/A
Calories per 10 g protein 232kcal 159kcal N/A
Weight per 100 calories 526g 370g N/A
Fats 0.13g 0.1g 0%
Net carbs 2.81g 2.6g N/A
Sugar 1.66g 2.6g N/A
Vitamin A 0µg 2µg 0%
Vitamin B3 0.47mg 0.4mg 0%
Saturated fat 0.028g 0.013g 0%
Monounsaturated fat 0.01g 0.007g 0%
Polyunsaturated fat 0.057g 0.048g 0%
Tryptophan 0.011mg 0.01mg 0%
Threonine 0.04mg 0.049mg 0%
Isoleucine 0.044mg 0.078mg 0%
Leucine 0.077mg 0.067mg 0%
Lysine 0.039mg 0.056mg 0%
Methionine 0.001mg 0.013mg 0%
Phenylalanine 0.047mg 0.039mg 0%
Valine 0.063mg 0.05mg 0%
Histidine 0.015mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 FatsFats +30%
Contains more ProteinProtein +107.3%
Contains more CarbsCarbs +37.5%
Contains more OtherOther +233.3%
~equal in Water ~91g

Fat Type Comparison

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

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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.