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  6. Chayote vs. Sauerkraut

Chayote vs. Sauerkraut — In-Depth Nutrition Comparison

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How are chayote and sauerkraut different?

  • Chayote has more folate and zinc; however, sauerkraut is richer in iron, vitamin C, and vitamin K.
  • Sauerkraut covers your daily need for sodium, 29% more than chayote.
  • Chayote has 4 times more zinc than sauerkraut. Chayote has 0.74mg of zinc, while sauerkraut has 0.19mg.
  • Chayote contains less sodium.

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

Infographic

Chayote vs Sauerkraut 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more CopperCopper +28.1%
Contains more ZincZinc +289.5%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +25.2%
Contains more CalciumCalcium +76.5%
Contains more PotassiumPotassium +36%
Contains more IronIron +332.4%
Contains more PhosphorusPhosphorus +11.1%
Contains more SeleniumSelenium +200%
~equal in Magnesium ~13mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 26% 0% 2.4% 0% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70% 5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin B1Vitamin B1 +19%
Contains more Vitamin B2Vitamin B2 +31.8%
Contains more Vitamin B3Vitamin B3 +228.7%
Contains more Vitamin B5Vitamin B5 +167.7%
Contains more FolateFolate +287.5%
Contains more Vitamin CVitamin C +90.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B6Vitamin B6 +71.1%
Contains more Vitamin KVitamin K +217.1%
Contains more CholineCholine +13%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Sauerkraut DV% diff.
Sodium 2mg 661mg 29%
Folate 93µg 24µg 17%
Iron 0.34mg 1.47mg 14%
Vitamin C 7.7mg 14.7mg 8%
Vitamin K 4.1µg 13µg 7%
Fiber 1.7g 2.9g 5%
Zinc 0.74mg 0.19mg 5%
Vitamin B6 0.076mg 0.13mg 4%
Vitamin B5 0.249mg 0.093mg 3%
Copper 0.123mg 0.096mg 3%
Vitamin B3 0.47mg 0.143mg 2%
Manganese 0.189mg 0.151mg 2%
Calcium 17mg 30mg 1%
Potassium 125mg 170mg 1%
Vitamin B2 0.029mg 0.022mg 1%
Selenium 0.2µg 0.6µg 1%
Calories 19kcal 19kcal 0%
Protein 0.82g 0.91g 0%
Fats 0.13g 0.14g 0%
Net carbs 2.81g 1.38g N/A
Carbs 4.51g 4.28g 0%
Magnesium 12mg 13mg 0%
Sugar 1.66g 1.78g N/A
Phosphorus 18mg 20mg 0%
Vitamin E 0.12mg 0.14mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B1 0.025mg 0.021mg 0%
Choline 9.2mg 10.4mg 0%
Saturated fat 0.028g 0.034g 0%
Monounsaturated fat 0.01g 0.013g 0%
Polyunsaturated fat 0.057g 0.067g 0%
Tryptophan 0.011mg 0.008mg 0%
Threonine 0.04mg 0.025mg 0%
Isoleucine 0.044mg 0.021mg 0%
Leucine 0.077mg 0.029mg 0%
Lysine 0.039mg 0.031mg 0%
Methionine 0.001mg 0.009mg 0%
Phenylalanine 0.047mg 0.023mg 0%
Valine 0.063mg 0.03mg 0%
Histidine 0.015mg 0.016mg 0%
Fructose 0.04g 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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +11%
Contains more OtherOther +616.7%
~equal in Fats ~0.14g
~equal in Carbs ~4.28g
~equal in Water ~92.52g

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains less Sat. FatSaturated fat -17.6%
Contains more Mono. FatMonounsaturated fat +30%
Contains more Poly. FatPolyunsaturated fat +17.5%

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