Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Chayote
  5. Compare
  6. Chayote vs. Chard raw

Chayote vs. Chard raw — In-Depth Nutrition Comparison

Compare

What are the main differences between Chayote and Chard raw?

  • Chayote is richer in Folate, while Chard raw is higher in Vitamin K, Vitamin A RAE, Vitamin C, Iron, Magnesium, Vitamin E , Manganese, and Potassium.
  • Chard raw's daily need coverage for Vitamin K is 688% higher.
  • Chard raw has 7 times less Folate than Chayote. Chayote has 93µg of Folate, while Chard raw has 14µg.
  • Chayote is lower in Sodium.

We used Chayote, fruit, raw and Chard, swiss, raw types in this comparison.

Infographic

Chayote vs Chard raw 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
2
:
8
Chard raw
Chard raw
Contains less Sodium -99.1%
Contains more Zinc +105.6%
Contains more Calcium +200%
Contains more Iron +429.4%
Contains more Magnesium +575%
Contains more Phosphorus +155.6%
Contains more Potassium +203.2%
Contains more Copper +45.5%
Contains more Manganese +93.7%
Contains more Selenium +350%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains less Sodium -99.1%
Contains more Zinc +105.6%
Contains more Calcium +200%
Contains more Iron +429.4%
Contains more Magnesium +575%
Contains more Phosphorus +155.6%
Contains more Potassium +203.2%
Contains more Copper +45.5%
Contains more Manganese +93.7%
Contains more Selenium +350%

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
Chard raw
Chard raw
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +44.8%
Contains more Folate +564.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +1475%
Contains more Vitamin C +289.6%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +210.3%
Contains more Vitamin B6 +30.3%
Contains more Vitamin K +20143.9%
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%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +44.8%
Contains more Folate +564.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +1475%
Contains more Vitamin C +289.6%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +210.3%
Contains more Vitamin B6 +30.3%
Contains more Vitamin K +20143.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chayote
Chayote
2
:
3
Chard raw
Chard raw
Contains more Carbs +20.6%
Contains more Protein +119.5%
Contains more Fats +53.8%
Contains more Other +433.3%
Equal in Water - 92.66
Chayote
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more Carbs +20.6%
Contains more Protein +119.5%
Contains more Fats +53.8%
Contains more Other +433.3%
Equal in Water - 92.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chayote
Chayote
1
:
2
Chard raw
Chard raw
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +22.8%
Equal in Saturated Fat - 0.03
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +22.8%
Equal in Saturated Fat - 0.03

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Chard raw Opinion
Net carbs 2.81g 2.14g Chayote
Protein 0.82g 1.8g Chard raw
Fats 0.13g 0.2g Chard raw
Carbs 4.51g 3.74g Chayote
Calories 19kcal 19kcal
Sugar 1.66g 1.1g Chard raw
Fiber 1.7g 1.6g Chayote
Calcium 17mg 51mg Chard raw
Iron 0.34mg 1.8mg Chard raw
Magnesium 12mg 81mg Chard raw
Phosphorus 18mg 46mg Chard raw
Potassium 125mg 379mg Chard raw
Sodium 2mg 213mg Chayote
Zinc 0.74mg 0.36mg Chayote
Copper 0.123mg 0.179mg Chard raw
Manganese 0.189mg 0.366mg Chard raw
Selenium 0.2µg 0.9µg Chard raw
Vitamin A 0IU 6116IU Chard raw
Vitamin A RAE 0µg 306µg Chard raw
Vitamin E 0.12mg 1.89mg Chard raw
Vitamin C 7.7mg 30mg Chard raw
Vitamin B1 0.025mg 0.04mg Chard raw
Vitamin B2 0.029mg 0.09mg Chard raw
Vitamin B3 0.47mg 0.4mg Chayote
Vitamin B5 0.249mg 0.172mg Chayote
Vitamin B6 0.076mg 0.099mg Chard raw
Folate 93µg 14µg Chayote
Vitamin K 4.1µg 830µg Chard raw
Tryptophan 0.011mg 0.017mg Chard raw
Threonine 0.04mg 0.083mg Chard raw
Isoleucine 0.044mg 0.147mg Chard raw
Leucine 0.077mg 0.13mg Chard raw
Lysine 0.039mg 0.099mg Chard raw
Methionine 0.001mg 0.019mg Chard raw
Phenylalanine 0.047mg 0.11mg Chard raw
Valine 0.063mg 0.11mg Chard raw
Histidine 0.015mg 0.036mg Chard raw
Saturated Fat 0.028g 0.03g Chayote
Monounsaturated Fat 0.01g 0.04g Chard raw
Polyunsaturated fat 0.057g 0.07g Chard raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Chard raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low Glycemic Index diet ok

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
222%
Chard raw
Minerals Daily Need Coverage Score
13%
Chayote
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 211mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 0.56g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw 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. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.