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  6. Napa cabbage vs. Chayote

Napa cabbage vs. Chayote — In-Depth Nutrition Comparison

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How are Napa cabbage and Chayote different?

  • Chayote has more Folate, and Zinc than Napa cabbage.
  • Daily need coverage for Folate from Chayote is 13% higher.

Cabbage, napa, cooked and Chayote, fruit, raw are the varieties used in this article.

Infographic

Napa cabbage 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.
Napa cabbage
Napa cabbage
5
:
5
Chayote
Chayote
Contains more Calcium +70.6%
Contains more Iron +117.6%
Contains more Selenium +100%
Contains more Magnesium +50%
Contains more Potassium +43.7%
Contains less Sodium -81.8%
Contains more Zinc +428.6%
Contains more Copper +28.1%
Equal in Phosphorus - 18
Equal in Manganese - 0.189
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Calcium +70.6%
Contains more Iron +117.6%
Contains more Selenium +100%
Contains more Magnesium +50%
Contains more Potassium +43.7%
Contains less Sodium -81.8%
Contains more Zinc +428.6%
Contains more Copper +28.1%
Equal in Phosphorus - 18
Equal in Manganese - 0.189

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.
Napa cabbage
Napa cabbage
1
:
9
Chayote
Chayote
Contains more Vitamin A +∞%
Contains more Vitamin C +140.6%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +16%
Contains more Vitamin B5 +611.4%
Contains more Vitamin B6 +105.4%
Contains more Folate +116.3%
Equal in Vitamin B3 - 0.47
Napa cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
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 C +140.6%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +16%
Contains more Vitamin B5 +611.4%
Contains more Vitamin B6 +105.4%
Contains more Folate +116.3%
Equal in Vitamin B3 - 0.47

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Napa cabbage
Napa cabbage
3
:
2
Chayote
Chayote
Contains more Protein +34.1%
Contains more Fats +30.8%
Contains more Carbs +102.2%
Contains more Other +76.5%
Equal in Water - 94.24
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 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 +34.1%
Contains more Fats +30.8%
Contains more Carbs +102.2%
Contains more Other +76.5%
Equal in Water - 94.24

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Napa cabbage Chayote Opinion
Net carbs 2.23g 2.81g Chayote
Protein 1.1g 0.82g Napa cabbage
Fats 0.17g 0.13g Napa cabbage
Carbs 2.23g 4.51g Chayote
Calories 12kcal 19kcal Chayote
Sugar 1.66g Napa cabbage
Fiber 1.7g Chayote
Calcium 29mg 17mg Napa cabbage
Iron 0.74mg 0.34mg Napa cabbage
Magnesium 8mg 12mg Chayote
Phosphorus 19mg 18mg Napa cabbage
Potassium 87mg 125mg Chayote
Sodium 11mg 2mg Chayote
Zinc 0.14mg 0.74mg Chayote
Copper 0.096mg 0.123mg Chayote
Manganese 0.203mg 0.189mg Napa cabbage
Selenium 0.4µg 0.2µg Napa cabbage
Vitamin A 263IU 0IU Napa cabbage
Vitamin A RAE 13µg 0µg Napa cabbage
Vitamin E 0.12mg Chayote
Vitamin C 3.2mg 7.7mg Chayote
Vitamin B1 0.005mg 0.025mg Chayote
Vitamin B2 0.025mg 0.029mg Chayote
Vitamin B3 0.466mg 0.47mg Chayote
Vitamin B5 0.035mg 0.249mg Chayote
Vitamin B6 0.037mg 0.076mg Chayote
Folate 43µg 93µg Chayote
Vitamin K 4.1µg Chayote
Tryptophan 0.011mg Chayote
Threonine 0.04mg Chayote
Isoleucine 0.044mg Chayote
Leucine 0.077mg Chayote
Lysine 0.039mg Chayote
Methionine 0.001mg Chayote
Phenylalanine 0.047mg Chayote
Valine 0.063mg Chayote
Histidine 0.015mg Chayote
Saturated Fat 0.028g Napa cabbage
Monounsaturated Fat 0.01g Chayote
Polyunsaturated fat 0.057g Chayote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage 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
7%
Napa cabbage
14%
Chayote
Minerals Daily Need Coverage Score
12%
Napa cabbage
13%
Chayote

Comparison summary

Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 1.66g)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $0.8)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Chayote
Chayote 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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.