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Chinese cabbage vs. Chayote — In-Depth Nutrition Comparison

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A recap on differences between Chinese cabbage and Chayote

  • Chinese cabbage is higher in Vitamin C, Vitamin K, Vitamin A RAE, Vitamin B6, Calcium, and Iron, yet Chayote is higher in Copper, Folate, and Zinc.
  • Chinese cabbage covers your daily Vitamin C needs 41% more than Chayote.

Food varieties used in this article are Cabbage, chinese (pak-choi), raw and Chayote, fruit, raw.

Infographic

Chinese cabbage 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.
Contains more Calcium +517.6%
Contains more Iron +135.3%
Contains more Magnesium +58.3%
Contains more Phosphorus +105.6%
Contains more Potassium +101.6%
Contains more Selenium +150%
Contains less Sodium -96.9%
Contains more Zinc +289.5%
Contains more Copper +485.7%
Contains more Manganese +18.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Calcium +517.6%
Contains more Iron +135.3%
Contains more Magnesium +58.3%
Contains more Phosphorus +105.6%
Contains more Potassium +101.6%
Contains more Selenium +150%
Contains less Sodium -96.9%
Contains more Zinc +289.5%
Contains more Copper +485.7%
Contains more Manganese +18.9%

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 A +∞%
Contains more Vitamin C +484.4%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +141.4%
Contains more Vitamin B6 +155.3%
Contains more Vitamin K +1009.8%
Contains more Vitamin E +33.3%
Contains more Vitamin B5 +183%
Contains more Folate +40.9%
Equal in Vitamin B3 - 0.47
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
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 C +484.4%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +141.4%
Contains more Vitamin B6 +155.3%
Contains more Vitamin K +1009.8%
Contains more Vitamin E +33.3%
Contains more Vitamin B5 +183%
Contains more Folate +40.9%
Equal in Vitamin B3 - 0.47

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +82.9%
Contains more Fats +53.8%
Contains more Other +166.7%
Contains more Carbs +106.9%
Equal in Water - 94.24
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 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 Protein +82.9%
Contains more Fats +53.8%
Contains more Other +166.7%
Contains more Carbs +106.9%
Equal in Water - 94.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +68.4%
Equal in Saturated Fat - 0.028
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +68.4%
Equal in Saturated Fat - 0.028

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese cabbage Chayote Opinion
Net carbs 1.18g 2.81g Chayote
Protein 1.5g 0.82g Chinese cabbage
Fats 0.2g 0.13g Chinese cabbage
Carbs 2.18g 4.51g Chayote
Calories 13kcal 19kcal Chayote
Sugar 1.18g 1.66g Chinese cabbage
Fiber 1g 1.7g Chayote
Calcium 105mg 17mg Chinese cabbage
Iron 0.8mg 0.34mg Chinese cabbage
Magnesium 19mg 12mg Chinese cabbage
Phosphorus 37mg 18mg Chinese cabbage
Potassium 252mg 125mg Chinese cabbage
Sodium 65mg 2mg Chayote
Zinc 0.19mg 0.74mg Chayote
Copper 0.021mg 0.123mg Chayote
Manganese 0.159mg 0.189mg Chayote
Selenium 0.5µg 0.2µg Chinese cabbage
Vitamin A 4468IU 0IU Chinese cabbage
Vitamin A RAE 223µg 0µg Chinese cabbage
Vitamin E 0.09mg 0.12mg Chayote
Vitamin C 45mg 7.7mg Chinese cabbage
Vitamin B1 0.04mg 0.025mg Chinese cabbage
Vitamin B2 0.07mg 0.029mg Chinese cabbage
Vitamin B3 0.5mg 0.47mg Chinese cabbage
Vitamin B5 0.088mg 0.249mg Chayote
Vitamin B6 0.194mg 0.076mg Chinese cabbage
Folate 66µg 93µg Chayote
Vitamin K 45.5µg 4.1µg Chinese cabbage
Tryptophan 0.015mg 0.011mg Chinese cabbage
Threonine 0.049mg 0.04mg Chinese cabbage
Isoleucine 0.085mg 0.044mg Chinese cabbage
Leucine 0.088mg 0.077mg Chinese cabbage
Lysine 0.089mg 0.039mg Chinese cabbage
Methionine 0.009mg 0.001mg Chinese cabbage
Phenylalanine 0.044mg 0.047mg Chayote
Valine 0.066mg 0.063mg Chinese cabbage
Histidine 0.026mg 0.015mg Chinese cabbage
Saturated Fat 0.027g 0.028g Chinese cabbage
Monounsaturated Fat 0.015g 0.01g Chinese cabbage
Polyunsaturated fat 0.096g 0.057g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage 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
56%
Chinese cabbage
14%
Chayote
Minerals Daily Need Coverage Score
16%
Chinese cabbage
13%
Chayote

Comparison summary

Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.48g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $0.4)
Which food is richer in minerals?
Chinese cabbage
Chinese cabbage is relatively richer in minerals
Which food is richer in vitamins?
Chinese cabbage
Chinese cabbage is relatively richer in vitamins
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 63mg)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 32)
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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.