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  6. Cassava vs. Chayote

Cassava vs. Chayote — In-Depth Nutrition Comparison

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Summary of differences between Cassava and Chayote

  • Cassava has more Vitamin C, Manganese, and Vitamin B1, however, Chayote is higher in Folate.
  • Chayote covers your daily need of Folate 17% more than Cassava.
  • Cassava has 3 times more Vitamin B1 than Chayote. While Cassava has 0.087mg of Vitamin B1, Chayote has only 0.025mg.

These are the specific foods used in this comparison Cassava, raw and Chayote, fruit, raw.

Infographic

Cassava 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.
Cassava
Cassava
5
:
5
Chayote
Chayote
Contains more Magnesium +75%
Contains more Phosphorus +50%
Contains more Potassium +116.8%
Contains more Manganese +103.2%
Contains more Selenium +250%
Contains more Iron +25.9%
Contains less Sodium -85.7%
Contains more Zinc +117.6%
Contains more Copper +23%
Equal in Calcium - 17
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Magnesium +75%
Contains more Phosphorus +50%
Contains more Potassium +116.8%
Contains more Manganese +103.2%
Contains more Selenium +250%
Contains more Iron +25.9%
Contains less Sodium -85.7%
Contains more Zinc +117.6%
Contains more Copper +23%
Equal in Calcium - 17

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.
Cassava
Cassava
7
:
3
Chayote
Chayote
Contains more Vitamin A +∞%
Contains more Vitamin E +58.3%
Contains more Vitamin C +167.5%
Contains more Vitamin B1 +248%
Contains more Vitamin B2 +65.5%
Contains more Vitamin B3 +81.7%
Contains more Vitamin B6 +15.8%
Contains more Vitamin B5 +132.7%
Contains more Folate +244.4%
Contains more Vitamin K +115.8%
Cassava
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
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 +58.3%
Contains more Vitamin C +167.5%
Contains more Vitamin B1 +248%
Contains more Vitamin B2 +65.5%
Contains more Vitamin B3 +81.7%
Contains more Vitamin B6 +15.8%
Contains more Vitamin B5 +132.7%
Contains more Folate +244.4%
Contains more Vitamin K +115.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cassava
Cassava
4
:
1
Chayote
Chayote
Contains more Protein +65.9%
Contains more Fats +115.4%
Contains more Carbs +743.9%
Contains more Other +106.7%
Contains more Water +57.9%
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 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 +65.9%
Contains more Fats +115.4%
Contains more Carbs +743.9%
Contains more Other +106.7%
Contains more Water +57.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cassava
Cassava
1
:
2
Chayote
Chayote
Contains more Monounsaturated Fat +650%
Contains less Saturated Fat -62.2%
Contains more Polyunsaturated fat +18.8%
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +650%
Contains less Saturated Fat -62.2%
Contains more Polyunsaturated fat +18.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cassava Chayote Opinion
Net carbs 36.26g 2.81g Cassava
Protein 1.36g 0.82g Cassava
Fats 0.28g 0.13g Cassava
Carbs 38.06g 4.51g Cassava
Calories 160kcal 19kcal Cassava
Sugar 1.7g 1.66g Chayote
Fiber 1.8g 1.7g Cassava
Calcium 16mg 17mg Chayote
Iron 0.27mg 0.34mg Chayote
Magnesium 21mg 12mg Cassava
Phosphorus 27mg 18mg Cassava
Potassium 271mg 125mg Cassava
Sodium 14mg 2mg Chayote
Zinc 0.34mg 0.74mg Chayote
Copper 0.1mg 0.123mg Chayote
Manganese 0.384mg 0.189mg Cassava
Selenium 0.7µg 0.2µg Cassava
Vitamin A 13IU 0IU Cassava
Vitamin A RAE 1µg 0µg Cassava
Vitamin E 0.19mg 0.12mg Cassava
Vitamin C 20.6mg 7.7mg Cassava
Vitamin B1 0.087mg 0.025mg Cassava
Vitamin B2 0.048mg 0.029mg Cassava
Vitamin B3 0.854mg 0.47mg Cassava
Vitamin B5 0.107mg 0.249mg Chayote
Vitamin B6 0.088mg 0.076mg Cassava
Folate 27µg 93µg Chayote
Vitamin K 1.9µg 4.1µg Chayote
Tryptophan 0.019mg 0.011mg Cassava
Threonine 0.028mg 0.04mg Chayote
Isoleucine 0.027mg 0.044mg Chayote
Leucine 0.039mg 0.077mg Chayote
Lysine 0.044mg 0.039mg Cassava
Methionine 0.011mg 0.001mg Cassava
Phenylalanine 0.026mg 0.047mg Chayote
Valine 0.035mg 0.063mg Chayote
Histidine 0.02mg 0.015mg Cassava
Saturated Fat 0.074g 0.028g Chayote
Monounsaturated Fat 0.075g 0.01g Cassava
Polyunsaturated fat 0.048g 0.057g Chayote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava 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
14%
Cassava
14%
Chayote
Minerals Daily Need Coverage Score
16%
Cassava
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 - 12mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 94)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.6)
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.