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  6. Broccoli vs. Chayote

Broccoli vs. Chayote — In-Depth Nutrition Comparison

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How are Broccoli and Chayote different?

  • Broccoli is higher in Vitamin C, Vitamin K, Vitamin B6, Phosphorus, Vitamin B2, Vitamin B5, and Potassium, however, Chayote is richer in Copper, and Folate.
  • Daily need coverage for Vitamin C from Broccoli is 91% higher.
  • Broccoli contains 25 times more Vitamin K than Chayote. While Broccoli contains 101.6µg of Vitamin K, Chayote contains only 4.1µg.

Broccoli, raw and Chayote, fruit, raw are the varieties used in this article.

Infographic

Broccoli 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.
Broccoli
Broccoli
7
:
3
Chayote
Chayote
Contains more Calcium +176.5%
Contains more Iron +114.7%
Contains more Magnesium +75%
Contains more Phosphorus +266.7%
Contains more Potassium +152.8%
Contains more Manganese +11.1%
Contains more Selenium +1150%
Contains less Sodium -93.9%
Contains more Zinc +80.5%
Contains more Copper +151%
Equal in Manganese - 0.189
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Calcium +176.5%
Contains more Iron +114.7%
Contains more Magnesium +75%
Contains more Phosphorus +266.7%
Contains more Potassium +152.8%
Contains more Manganese +11.1%
Contains more Selenium +1150%
Contains less Sodium -93.9%
Contains more Zinc +80.5%
Contains more Copper +151%
Equal in Manganese - 0.189

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.
Broccoli
Broccoli
9
:
1
Chayote
Chayote
Contains more Vitamin A +∞%
Contains more Vitamin E +550%
Contains more Vitamin C +1058.4%
Contains more Vitamin B1 +184%
Contains more Vitamin B2 +303.4%
Contains more Vitamin B3 +36%
Contains more Vitamin B5 +130.1%
Contains more Vitamin B6 +130.3%
Contains more Vitamin K +2378%
Contains more Folate +47.6%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Chayote
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 26% 7% 7% 9% 15% 18% 70% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +550%
Contains more Vitamin C +1058.4%
Contains more Vitamin B1 +184%
Contains more Vitamin B2 +303.4%
Contains more Vitamin B3 +36%
Contains more Vitamin B5 +130.1%
Contains more Vitamin B6 +130.3%
Contains more Vitamin K +2378%
Contains more Folate +47.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
4
:
1
Chayote
Chayote
Contains more Protein +243.9%
Contains more Fats +184.6%
Contains more Carbs +47.2%
Contains more Other +190%
Equal in Water - 94.24
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Chayote
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 +243.9%
Contains more Fats +184.6%
Contains more Carbs +47.2%
Contains more Other +190%
Equal in Water - 94.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Chayote
Chayote
Contains less Saturated Fat -28.2%
Contains more Polyunsaturated fat +50%
Equal in Monounsaturated Fat - 0.01
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains less Saturated Fat -28.2%
Contains more Polyunsaturated fat +50%
Equal in Monounsaturated Fat - 0.01

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Chayote
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Broccoli Chayote Opinion
Net carbs 4.04g 2.81g Broccoli
Protein 2.82g 0.82g Broccoli
Fats 0.37g 0.13g Broccoli
Carbs 6.64g 4.51g Broccoli
Calories 34kcal 19kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.7g 1.66g Chayote
Fiber 2.6g 1.7g Broccoli
Calcium 47mg 17mg Broccoli
Iron 0.73mg 0.34mg Broccoli
Magnesium 21mg 12mg Broccoli
Phosphorus 66mg 18mg Broccoli
Potassium 316mg 125mg Broccoli
Sodium 33mg 2mg Chayote
Zinc 0.41mg 0.74mg Chayote
Copper 0.049mg 0.123mg Chayote
Manganese 0.21mg 0.189mg Broccoli
Selenium 2.5µg 0.2µg Broccoli
Vitamin A 623IU 0IU Broccoli
Vitamin A RAE 31µg 0µg Broccoli
Vitamin E 0.78mg 0.12mg Broccoli
Vitamin C 89.2mg 7.7mg Broccoli
Vitamin B1 0.071mg 0.025mg Broccoli
Vitamin B2 0.117mg 0.029mg Broccoli
Vitamin B3 0.639mg 0.47mg Broccoli
Vitamin B5 0.573mg 0.249mg Broccoli
Vitamin B6 0.175mg 0.076mg Broccoli
Folate 63µg 93µg Chayote
Vitamin K 101.6µg 4.1µg Broccoli
Tryptophan 0.033mg 0.011mg Broccoli
Threonine 0.088mg 0.04mg Broccoli
Isoleucine 0.079mg 0.044mg Broccoli
Leucine 0.129mg 0.077mg Broccoli
Lysine 0.135mg 0.039mg Broccoli
Methionine 0.038mg 0.001mg Broccoli
Phenylalanine 0.117mg 0.047mg Broccoli
Valine 0.125mg 0.063mg Broccoli
Histidine 0.059mg 0.015mg Broccoli
Saturated Fat 0.039g 0.028g Chayote
Monounsaturated Fat 0.011g 0.01g Broccoli
Polyunsaturated fat 0.038g 0.057g Chayote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli 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
65%
Broccoli
14%
Chayote
Minerals Daily Need Coverage Score
19%
Broccoli
13%
Chayote

Comparison summary

Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 32)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.4)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.