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  6. Chayote vs. Potato

Chayote vs. Potato — In-Depth Nutrition Comparison

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Summary of differences between Chayote and Potato

  • Chayote has more Folate, however, Potato is higher in Vitamin B6, Potassium, Iron, Phosphorus, and Vitamin B3.
  • Potato covers your daily need of Vitamin B6 18% more than Chayote.
  • Chayote has 3 times more Folate than Potato. While Chayote has 93µg of Folate, Potato has only 28µg.

These are the specific foods used in this comparison Chayote, fruit, raw and Potatoes, baked, flesh and skin, without salt.

Infographic

Chayote vs Potato 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
4
:
6
Potato
Potato
Contains more Calcium +13.3%
Contains less Sodium -80%
Contains more Zinc +105.6%
Contains more Iron +217.6%
Contains more Magnesium +133.3%
Contains more Phosphorus +288.9%
Contains more Potassium +328%
Contains more Manganese +15.9%
Contains more Selenium +100%
Equal in Copper - 0.118
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +13.3%
Contains less Sodium -80%
Contains more Zinc +105.6%
Contains more Iron +217.6%
Contains more Magnesium +133.3%
Contains more Phosphorus +288.9%
Contains more Potassium +328%
Contains more Manganese +15.9%
Contains more Selenium +100%
Equal in Copper - 0.118

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
Potato
Potato
Contains more Vitamin E +200%
Contains more Folate +232.1%
Contains more Vitamin K +105%
Contains more Vitamin A +∞%
Contains more Vitamin C +24.7%
Contains more Vitamin B1 +156%
Contains more Vitamin B2 +65.5%
Contains more Vitamin B3 +200%
Contains more Vitamin B5 +51%
Contains more Vitamin B6 +309.2%
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%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin E +200%
Contains more Folate +232.1%
Contains more Vitamin K +105%
Contains more Vitamin A +∞%
Contains more Vitamin C +24.7%
Contains more Vitamin B1 +156%
Contains more Vitamin B2 +65.5%
Contains more Vitamin B3 +200%
Contains more Vitamin B5 +51%
Contains more Vitamin B6 +309.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chayote
Chayote
1
:
3
Potato
Potato
Contains more Water +25.8%
Contains more Protein +204.9%
Contains more Carbs +369%
Contains more Other +343.3%
Equal in Fats - 0.13
Chayote
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Water +25.8%
Contains more Protein +204.9%
Contains more Carbs +369%
Contains more Other +343.3%
Equal in Fats - 0.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chayote
Chayote
2
:
0
Potato
Potato
Contains less Saturated Fat -17.6%
Contains more Monounsaturated Fat +233.3%
Equal in Polyunsaturated fat - 0.057
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains less Saturated Fat -17.6%
Contains more Monounsaturated Fat +233.3%
Equal in Polyunsaturated fat - 0.057

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Potato Opinion
Net carbs 2.81g 18.95g Potato
Protein 0.82g 2.5g Potato
Fats 0.13g 0.13g
Carbs 4.51g 21.15g Potato
Calories 19kcal 93kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 1.66g 1.18g Potato
Fiber 1.7g 2.2g Potato
Calcium 17mg 15mg Chayote
Iron 0.34mg 1.08mg Potato
Magnesium 12mg 28mg Potato
Phosphorus 18mg 70mg Potato
Potassium 125mg 535mg Potato
Sodium 2mg 10mg Chayote
Zinc 0.74mg 0.36mg Chayote
Copper 0.123mg 0.118mg Chayote
Manganese 0.189mg 0.219mg Potato
Selenium 0.2µg 0.4µg Potato
Vitamin A 0IU 10IU Potato
Vitamin A RAE 0µg 1µg Potato
Vitamin E 0.12mg 0.04mg Chayote
Vitamin C 7.7mg 9.6mg Potato
Vitamin B1 0.025mg 0.064mg Potato
Vitamin B2 0.029mg 0.048mg Potato
Vitamin B3 0.47mg 1.41mg Potato
Vitamin B5 0.249mg 0.376mg Potato
Vitamin B6 0.076mg 0.311mg Potato
Folate 93µg 28µg Chayote
Vitamin K 4.1µg 2µg Chayote
Tryptophan 0.011mg 0.025mg Potato
Threonine 0.04mg 0.081mg Potato
Isoleucine 0.044mg 0.08mg Potato
Leucine 0.077mg 0.119mg Potato
Lysine 0.039mg 0.13mg Potato
Methionine 0.001mg 0.038mg Potato
Phenylalanine 0.047mg 0.099mg Potato
Valine 0.063mg 0.125mg Potato
Histidine 0.015mg 0.042mg Potato
Saturated Fat 0.028g 0.034g Chayote
Monounsaturated Fat 0.01g 0.003g Chayote
Polyunsaturated fat 0.057g 0.057g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Potato
Low Fats diet Equal
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
17%
Potato
Minerals Daily Need Coverage Score
13%
Chayote
22%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.48g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.6)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 86)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.