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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.
  • Sauerkraut covers your daily need of 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.

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Sauerkraut vs Chayote 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +332.4%
Contains more Calcium +76.5%
Contains more Potassium +36%
Contains more Phosphorus +11.1%
Contains more Copper +28.1%
Contains more Zinc +289.5%
Contains less Sodium -99.7%
Equal in Magnesium - 12
Equal in Phosphorus - 18
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 9% 15% 10% 32% 6% 9% 87%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 6% 12% 9% 41% 21% 8% 1%
Contains more Iron +332.4%
Contains more Calcium +76.5%
Contains more Potassium +36%
Contains more Phosphorus +11.1%
Contains more Copper +28.1%
Contains more Zinc +289.5%
Contains less Sodium -99.7%
Equal in Magnesium - 12
Equal in Phosphorus - 18

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +90.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin B6 +71.1%
Contains more Vitamin K +217.1%
Contains more Vitamin B1 +19%
Contains more Vitamin B2 +31.8%
Contains more Vitamin B3 +228.7%
Contains more Vitamin B5 +167.7%
Contains more Folate +287.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 49% 2% 3% 0% 6% 6% 3% 6% 30% 0% 33% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 26% 0% 3% 0% 7% 7% 9% 15% 18% 0% 11% 70%
Contains more Vitamin C +90.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin B6 +71.1%
Contains more Vitamin K +217.1%
Contains more Vitamin B1 +19%
Contains more Vitamin B2 +31.8%
Contains more Vitamin B3 +228.7%
Contains more Vitamin B5 +167.7%
Contains more Folate +287.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Sauerkraut
14
Chayote
Mineral Summary Score
28
Sauerkraut
13
Chayote

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Sauerkraut
5%
Chayote
Carbohydrates
4%
Sauerkraut
5%
Chayote
Fats
1%
Sauerkraut
1%
Chayote

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sauerkraut Chayote
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sauerkraut Chayote
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Sauerkraut
Sauerkraut is relatively richer in minerals
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 659mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 32)
Which food is cheaper?
Chayote
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.

All nutrients comparison - raw data values

Nutrient Sauerkraut Chayote Opinion
Calories 19 19
Protein 0.91 0.82 Sauerkraut
Fats 0.14 0.13 Sauerkraut
Vitamin C 14.7 7.7 Sauerkraut
Carbs 4.28 4.51 Chayote
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.34 Sauerkraut
Calcium 30 17 Sauerkraut
Potassium 170 125 Sauerkraut
Magnesium 13 12 Sauerkraut
Sugar 1.78 1.66 Chayote
Fiber 2.9 1.7 Sauerkraut
Copper 0.096 0.123 Chayote
Zinc 0.19 0.74 Chayote
Starch
Phosphorus 20 18 Sauerkraut
Sodium 661 2 Chayote
Vitamin A 18 0 Sauerkraut
Vitamin E 0.14 0.12 Sauerkraut
Vitamin D 0 0
Vitamin B1 0.021 0.025 Chayote
Vitamin B2 0.022 0.029 Chayote
Vitamin B3 0.143 0.47 Chayote
Vitamin B5 0.093 0.249 Chayote
Vitamin B6 0.13 0.076 Sauerkraut
Vitamin B12 0 0
Vitamin K 13 4.1 Sauerkraut
Folate 24 93 Chayote
Trans Fat 0 0
Saturated Fat 0.034 0.028 Chayote
Monounsaturated Fat 0.013 0.01 Sauerkraut
Polyunsaturated fat 0.067 0.057 Sauerkraut
Tryptophan 0.008 0.011 Chayote
Threonine 0.025 0.04 Chayote
Isoleucine 0.021 0.044 Chayote
Leucine 0.029 0.077 Chayote
Lysine 0.031 0.039 Chayote
Methionine 0.009 0.001 Sauerkraut
Phenylalanine 0.023 0.047 Chayote
Valine 0.03 0.063 Chayote
Histidine 0.016 0.015 Sauerkraut
Fructose 0.04 Sauerkraut

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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