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  6. Sauerkraut vs. Chayote

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

Sauerkraut vs Chayote infographic
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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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
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 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%
~equal in Magnesium ~12mg
~equal in Phosphorus ~18mg

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 49% 0% 0.33% 2.8% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18%
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 +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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sauerkraut Chayote 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%
Copper 0.096mg 0.123mg 3%
Vitamin B5 0.093mg 0.249mg 3%
Manganese 0.151mg 0.189mg 2%
Vitamin B3 0.143mg 0.47mg 2%
Calcium 30mg 17mg 1%
Potassium 170mg 125mg 1%
Selenium 0.6µg 0.2µg 1%
Vitamin B2 0.022mg 0.029mg 1%
Calories 19kcal 19kcal 0%
Protein 0.91g 0.82g 0%
Protein per 100 calories 4.8g 4.3g N/A
Calories per 10 g protein 209kcal 232kcal N/A
Weight per 100 calories 526g 526g N/A
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 A 1µg 0µg 0%
Vitamin E 0.14mg 0.12mg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
~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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 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 more Mono. FatMonounsaturated fat +30%
Contains more Poly. FatPolyunsaturated fat +17.5%
Contains less Sat. FatSaturated fat -17.6%

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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. 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.