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  6. Chayote vs. Cassava

Chayote vs. Cassava — In-Depth Nutrition Comparison

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Summary of differences between Chayote and Cassava

  • Chayote has more Folate, however, Cassava is higher in Vitamin C, Manganese, and Vitamin B1.
  • Chayote covers your daily need of Folate 17% more than Cassava.
  • Chayote has 2 times more Zinc than Cassava. While Chayote has 0.74mg of Zinc, Cassava has only 0.34mg.

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

Infographic

Chayote vs Cassava 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.
Chayote
Chayote
5
:
5
Cassava
Cassava
Contains more Iron +25.9%
Contains less Sodium -85.7%
Contains more Zinc +117.6%
Contains more Copper +23%
Contains more Magnesium +75%
Contains more Phosphorus +50%
Contains more Potassium +116.8%
Contains more Manganese +103.2%
Contains more Selenium +250%
Equal in Calcium - 16
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Iron +25.9%
Contains less Sodium -85.7%
Contains more Zinc +117.6%
Contains more Copper +23%
Contains more Magnesium +75%
Contains more Phosphorus +50%
Contains more Potassium +116.8%
Contains more Manganese +103.2%
Contains more Selenium +250%
Equal in Calcium - 16

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.
Chayote
Chayote
3
:
7
Cassava
Cassava
Contains more Vitamin B5 +132.7%
Contains more Folate +244.4%
Contains more Vitamin K +115.8%
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%
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%
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%
Contains more Vitamin B5 +132.7%
Contains more Folate +244.4%
Contains more Vitamin K +115.8%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chayote
Chayote
1
:
4
Cassava
Cassava
Contains more Water +57.9%
Contains more Protein +65.9%
Contains more Fats +115.4%
Contains more Carbs +743.9%
Contains more Other +106.7%
Chayote
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Water +57.9%
Contains more Protein +65.9%
Contains more Fats +115.4%
Contains more Carbs +743.9%
Contains more Other +106.7%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.