Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Chayote vs. Zucchini — In-Depth Nutrition Comparison

Compare

What are the main differences between Chayote and Zucchini?

  • Chayote is richer in Folate, and Copper, while Zucchini is higher in Vitamin C, and Vitamin B6.
  • Chayote's daily need coverage for Folate is 17% higher.
  • Zucchini has 2 times less Copper than Chayote. Chayote has 0.123mg of Copper, while Zucchini has 0.053mg.

We used Chayote, fruit, raw and Squash, summer, zucchini, includes skin, raw types in this comparison.

Infographic

Chayote vs Zucchini 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 less Sodium -75%
Contains more Zinc +131.3%
Contains more Copper +132.1%
Contains more Magnesium +50%
Contains more Phosphorus +111.1%
Contains more Potassium +108.8%
Equal in Calcium - 16
Equal in Iron - 0.37
Equal in Manganese - 0.177
Equal in Selenium - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains less Sodium -75%
Contains more Zinc +131.3%
Contains more Copper +132.1%
Contains more Magnesium +50%
Contains more Phosphorus +111.1%
Contains more Potassium +108.8%
Equal in Calcium - 16
Equal in Iron - 0.37
Equal in Manganese - 0.177
Equal in Selenium - 0.2

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 B5 +22.1%
Contains more Folate +287.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +132.5%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +224.1%
Contains more Vitamin B6 +114.5%
Equal in Vitamin E - 0.12
Equal in Vitamin B3 - 0.451
Equal in Vitamin K - 4.3
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin B5 +22.1%
Contains more Folate +287.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +132.5%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +224.1%
Contains more Vitamin B6 +114.5%
Equal in Vitamin E - 0.12
Equal in Vitamin B3 - 0.451
Equal in Vitamin K - 4.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +45%
Contains more Protein +47.6%
Contains more Fats +146.2%
Contains more Other +90%
Equal in Water - 94.79
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Carbs +45%
Contains more Protein +47.6%
Contains more Fats +146.2%
Contains more Other +90%
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -66.7%
Contains more Polyunsaturated fat +59.6%
Equal in Monounsaturated Fat - 0.011
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -66.7%
Contains more Polyunsaturated fat +59.6%
Equal in Monounsaturated Fat - 0.011

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Zucchini Opinion
Net carbs 2.81g 2.11g Chayote
Protein 0.82g 1.21g Zucchini
Fats 0.13g 0.32g Zucchini
Carbs 4.51g 3.11g Chayote
Calories 19kcal 17kcal Chayote
Fructose 1.38g Zucchini
Sugar 1.66g 2.5g Chayote
Fiber 1.7g 1g Chayote
Calcium 17mg 16mg Chayote
Iron 0.34mg 0.37mg Zucchini
Magnesium 12mg 18mg Zucchini
Phosphorus 18mg 38mg Zucchini
Potassium 125mg 261mg Zucchini
Sodium 2mg 8mg Chayote
Zinc 0.74mg 0.32mg Chayote
Copper 0.123mg 0.053mg Chayote
Manganese 0.189mg 0.177mg Chayote
Selenium 0.2µg 0.2µg
Vitamin A 0IU 200IU Zucchini
Vitamin A RAE 0µg 10µg Zucchini
Vitamin E 0.12mg 0.12mg
Vitamin C 7.7mg 17.9mg Zucchini
Vitamin B1 0.025mg 0.045mg Zucchini
Vitamin B2 0.029mg 0.094mg Zucchini
Vitamin B3 0.47mg 0.451mg Chayote
Vitamin B5 0.249mg 0.204mg Chayote
Vitamin B6 0.076mg 0.163mg Zucchini
Folate 93µg 24µg Chayote
Vitamin K 4.1µg 4.3µg Zucchini
Tryptophan 0.011mg 0.01mg Chayote
Threonine 0.04mg 0.029mg Chayote
Isoleucine 0.044mg 0.044mg
Leucine 0.077mg 0.071mg Chayote
Lysine 0.039mg 0.067mg Zucchini
Methionine 0.001mg 0.018mg Zucchini
Phenylalanine 0.047mg 0.043mg Chayote
Valine 0.063mg 0.054mg Chayote
Histidine 0.015mg 0.026mg Zucchini
Saturated Fat 0.028g 0.084g Chayote
Monounsaturated Fat 0.01g 0.011g Zucchini
Polyunsaturated fat 0.057g 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
16%
Zucchini
Minerals Daily Need Coverage Score
13%
Chayote
12%
Zucchini

Comparison summary

Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 0.84g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.056g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 15)
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.
Which food is richer in vitamins?
?
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.