Sauerkraut vs. Chayote — In-Depth Nutrition Comparison
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How are sauerkraut and chayote different?
- Sauerkraut has more iron, vitamin C, and vitamin K; however, chayote is richer in folate and zinc.
- Sauerkraut covers your daily need for sodium, 29% more than chayote.
- Sauerkraut has 4 times more iron than chayote. Sauerkraut has 1.47mg of iron, while chayote has 0.34mg.
- Chayote contains less sodium.
Sauerkraut, canned, solids and liquids and Chayote, fruit, raw types were used in this article.
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.
| Contains more CalciumCalcium | +76.5% |
| Contains more PotassiumPotassium | +36% |
| Contains more IronIron | +332.4% |
| Contains more SeleniumSelenium | +200% |
| Contains more CopperCopper | +28.1% |
| Contains more ZincZinc | +289.5% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +25.2% |
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 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% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Protein:
0.82 g
Fats:
0.13 g
Carbs:
4.51 g
Water:
94.24 g
Other:
0.3 g
| Contains more OtherOther | +616.7% |
~equal in
Protein
~0.82g
~equal in
Fats
~0.13g
~equal in
Carbs
~4.51g
~equal in
Water
~94.24g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
Saturated fat:
Sat. Fat
0.028 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.057 g
| Contains more Mono. FatMonounsaturated fat | +30% |
| Contains more Poly. FatPolyunsaturated fat | +17.5% |
| Contains less Sat. FatSaturated fat | -17.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 661mg | 2mg | 29% |
| Folate | 24µg | 93µg | 17% |
| Iron | 1.47mg | 0.34mg | 14% |
| Vitamin C | 14.7mg | 7.7mg | 8% |
| Vitamin K | 13µg | 4.1µg | 7% |
| Fiber | 2.9g | 1.7g | 5% |
| Zinc | 0.19mg | 0.74mg | 5% |
| Vitamin B6 | 0.13mg | 0.076mg | 4% |
| Vitamin B5 | 0.093mg | 0.249mg | 3% |
| Copper | 0.096mg | 0.123mg | 3% |
| Vitamin B3 | 0.143mg | 0.47mg | 2% |
| Manganese | 0.151mg | 0.189mg | 2% |
| Calcium | 30mg | 17mg | 1% |
| Potassium | 170mg | 125mg | 1% |
| Vitamin B2 | 0.022mg | 0.029mg | 1% |
| Selenium | 0.6µg | 0.2µg | 1% |
| Calories | 19kcal | 19kcal | 0% |
| Protein | 0.91g | 0.82g | 0% |
| Fats | 0.14g | 0.13g | 0% |
| Net carbs | 1.38g | 2.81g | N/A |
| Carbs | 4.28g | 4.51g | 0% |
| Magnesium | 13mg | 12mg | 0% |
| Sugar | 1.78g | 1.66g | N/A |
| Phosphorus | 20mg | 18mg | 0% |
| Vitamin E | 0.14mg | 0.12mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B1 | 0.021mg | 0.025mg | 0% |
| Choline | 10.4mg | 9.2mg | 0% |
| Saturated fat | 0.034g | 0.028g | 0% |
| Monounsaturated fat | 0.013g | 0.01g | 0% |
| Polyunsaturated fat | 0.067g | 0.057g | 0% |
| Tryptophan | 0.008mg | 0.011mg | 0% |
| Threonine | 0.025mg | 0.04mg | 0% |
| Isoleucine | 0.021mg | 0.044mg | 0% |
| Leucine | 0.029mg | 0.077mg | 0% |
| Lysine | 0.031mg | 0.039mg | 0% |
| Methionine | 0.009mg | 0.001mg | 0% |
| Phenylalanine | 0.023mg | 0.047mg | 0% |
| Valine | 0.03mg | 0.063mg | 0% |
| Histidine | 0.016mg | 0.015mg | 0% |
| Fructose | 0.04g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
13%
Minerals Daily Need Coverage Score
24%
13%
Comparison summary
Which food is richer in minerals?
Sauerkraut is relatively richer in minerals
Which food is lower in Sugar?
Chayote is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Chayote contains less Sodium (difference - 659mg)
Which food is lower in Saturated fat?
Chayote is lower in Saturated fat (difference - 0.006g)
Which food is lower in glycemic index?
Chayote is lower in glycemic index (difference - 32)
Which food is cheaper?
Chayote is cheaper (difference - $0.2)
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.