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Kohlrabi vs. Chayote — In-Depth Nutrition Comparison

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Significant differences between Kohlrabi and Chayote

  • Kohlrabi has more Vitamin C, Fiber, Potassium, and Vitamin B6, however, Chayote is richer in Folate, and Zinc.
  • Kohlrabi covers your daily Vitamin C needs 60% more than Chayote.
  • Chayote has 3 times less Potassium than Kohlrabi. Kohlrabi has 350mg of Potassium, while Chayote has 125mg.

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

Infographic

Kohlrabi vs Chayote 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 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%
Contains less Sodium -90%
Contains more Zinc +2366.7%
Contains more Manganese +36%
Equal in Copper - 0.123
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
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%
Contains less Sodium -90%
Contains more Zinc +2366.7%
Contains more Manganese +36%
Equal in Copper - 0.123

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 +300%
Contains more Vitamin C +705.2%
Contains more Vitamin B1 +100%
Contains more Vitamin B6 +97.4%
Contains more Choline +33.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 7% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 26% 7% 7% 9% 15% 18% 70% 0% 6% 11%
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%
Contains more Choline +33.7%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kohlrabi Chayote
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 Kohlrabi Chayote Opinion
Net carbs 2.6g 2.81g Chayote
Protein 1.7g 0.82g Kohlrabi
Fats 0.1g 0.13g Chayote
Carbs 6.2g 4.51g Kohlrabi
Calories 27kcal 19kcal Kohlrabi
Sugar 2.6g 1.66g Chayote
Fiber 3.6g 1.7g Kohlrabi
Calcium 24mg 17mg Kohlrabi
Iron 0.4mg 0.34mg Kohlrabi
Magnesium 19mg 12mg Kohlrabi
Phosphorus 46mg 18mg Kohlrabi
Potassium 350mg 125mg Kohlrabi
Sodium 20mg 2mg Chayote
Zinc 0.03mg 0.74mg Chayote
Copper 0.129mg 0.123mg Kohlrabi
Manganese 0.139mg 0.189mg Chayote
Selenium 0.7µg 0.2µg Kohlrabi
Vitamin A 36IU 0IU Kohlrabi
Vitamin A RAE 2µg 0µg Kohlrabi
Vitamin E 0.48mg 0.12mg Kohlrabi
Vitamin C 62mg 7.7mg Kohlrabi
Vitamin B1 0.05mg 0.025mg Kohlrabi
Vitamin B2 0.02mg 0.029mg Chayote
Vitamin B3 0.4mg 0.47mg Chayote
Vitamin B5 0.165mg 0.249mg Chayote
Vitamin B6 0.15mg 0.076mg Kohlrabi
Folate 16µg 93µg Chayote
Choline 12.3mg 9.2mg Kohlrabi
Vitamin K 0.1µg 4.1µg Chayote
Tryptophan 0.01mg 0.011mg Chayote
Threonine 0.049mg 0.04mg Kohlrabi
Isoleucine 0.078mg 0.044mg Kohlrabi
Leucine 0.067mg 0.077mg Chayote
Lysine 0.056mg 0.039mg Kohlrabi
Methionine 0.013mg 0.001mg Kohlrabi
Phenylalanine 0.039mg 0.047mg Chayote
Valine 0.05mg 0.063mg Chayote
Histidine 0.019mg 0.015mg Kohlrabi
Saturated Fat 0.013g 0.028g Kohlrabi
Monounsaturated Fat 0.007g 0.01g Chayote
Polyunsaturated fat 0.048g 0.057g Chayote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Chayote
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
24%
Kohlrabi
13%
Chayote
Minerals Daily Need Coverage Score
15%
Kohlrabi
13%
Chayote

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.