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  6. Kohlrabi vs. Chayote

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
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%
Contains more ZincZinc +2366.7%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +36%
~equal in Copper ~0.123mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 207% 0% 0.67% 9.6% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +107.3%
Contains more CarbsCarbs +37.5%
Contains more FatsFats +30%
~equal in Water ~94.24g

Fat Type Comparison

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

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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. 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.