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  6. Summer squash vs. Chayote

Summer squash vs. Chayote — In-Depth Nutrition Comparison

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Significant differences between Summer squash and Chayote

  • Summer squash has more Vitamin B6, Vitamin C, and Vitamin B2, however, Chayote is richer in Folate, and Copper.
  • Chayote covers your daily Folate needs 16% more than Summer squash.
  • Chayote has 5 times less Vitamin B2 than Summer squash. Summer squash has 0.142mg of Vitamin B2, while Chayote has 0.029mg.

Specific food types used in this comparison are Squash, summer, all varieties, raw and Chayote, fruit, raw.

Infographic

Summer squash 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.
Summer squash
Summer squash
4
:
4
Chayote
Chayote
Contains more Magnesium +41.7%
Contains more Phosphorus +111.1%
Contains more Potassium +109.6%
Contains more Calcium +13.3%
Contains more Zinc +155.2%
Contains more Copper +141.2%
Equal in Iron - 0.34
Equal in Sodium - 2
Equal in Manganese - 0.189
Equal in Selenium - 0.2
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Magnesium +41.7%
Contains more Phosphorus +111.1%
Contains more Potassium +109.6%
Contains more Calcium +13.3%
Contains more Zinc +155.2%
Contains more Copper +141.2%
Equal in Iron - 0.34
Equal in Sodium - 2
Equal in Manganese - 0.189
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.
Summer squash
Summer squash
6
:
3
Chayote
Chayote
Contains more Vitamin A +∞%
Contains more Vitamin C +120.8%
Contains more Vitamin B1 +92%
Contains more Vitamin B2 +389.7%
Contains more Vitamin B6 +186.8%
Contains more Vitamin B5 +60.6%
Contains more Folate +220.7%
Contains more Vitamin K +36.7%
Equal in Vitamin E - 0.12
Equal in Vitamin B3 - 0.47
Summer squash
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% 57% 12% 33% 10% 10% 51% 22% 0% 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%
Contains more Vitamin A +∞%
Contains more Vitamin C +120.8%
Contains more Vitamin B1 +92%
Contains more Vitamin B2 +389.7%
Contains more Vitamin B6 +186.8%
Contains more Vitamin B5 +60.6%
Contains more Folate +220.7%
Contains more Vitamin K +36.7%
Equal in Vitamin E - 0.12
Equal in Vitamin B3 - 0.47

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
4
:
1
Chayote
Chayote
Contains more Protein +47.6%
Contains more Fats +38.5%
Contains more Other +106.7%
Contains more Carbs +34.6%
Equal in Water - 94.24
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 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 +47.6%
Contains more Fats +38.5%
Contains more Other +106.7%
Contains more Carbs +34.6%
Equal in Water - 94.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
2
:
1
Chayote
Chayote
Contains more Monounsaturated Fat +60%
Contains more Polyunsaturated fat +56.1%
Contains less Saturated Fat -36.4%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +60%
Contains more Polyunsaturated fat +56.1%
Contains less Saturated Fat -36.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Summer squash Chayote Opinion
Net carbs 2.25g 2.81g Chayote
Protein 1.21g 0.82g Summer squash
Fats 0.18g 0.13g Summer squash
Carbs 3.35g 4.51g Chayote
Calories 16kcal 19kcal Chayote
Fructose 0.95g Summer squash
Sugar 2.2g 1.66g Chayote
Fiber 1.1g 1.7g Chayote
Calcium 15mg 17mg Chayote
Iron 0.35mg 0.34mg Summer squash
Magnesium 17mg 12mg Summer squash
Phosphorus 38mg 18mg Summer squash
Potassium 262mg 125mg Summer squash
Sodium 2mg 2mg
Zinc 0.29mg 0.74mg Chayote
Copper 0.051mg 0.123mg Chayote
Manganese 0.175mg 0.189mg Chayote
Selenium 0.2µg 0.2µg
Vitamin A 200IU 0IU Summer squash
Vitamin A RAE 10µg 0µg Summer squash
Vitamin E 0.12mg 0.12mg
Vitamin C 17mg 7.7mg Summer squash
Vitamin B1 0.048mg 0.025mg Summer squash
Vitamin B2 0.142mg 0.029mg Summer squash
Vitamin B3 0.487mg 0.47mg Summer squash
Vitamin B5 0.155mg 0.249mg Chayote
Vitamin B6 0.218mg 0.076mg Summer squash
Folate 29µg 93µg Chayote
Vitamin K 3µg 4.1µg Chayote
Tryptophan 0.011mg 0.011mg
Threonine 0.028mg 0.04mg Chayote
Isoleucine 0.042mg 0.044mg Chayote
Leucine 0.069mg 0.077mg Chayote
Lysine 0.065mg 0.039mg Summer squash
Methionine 0.017mg 0.001mg Summer squash
Phenylalanine 0.041mg 0.047mg Chayote
Valine 0.053mg 0.063mg Chayote
Histidine 0.025mg 0.015mg Summer squash
Saturated Fat 0.044g 0.028g Chayote
Monounsaturated Fat 0.016g 0.01g Summer squash
Polyunsaturated fat 0.089g 0.057g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash 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
18%
Summer squash
14%
Chayote
Minerals Daily Need Coverage Score
12%
Summer squash
13%
Chayote

Comparison summary

Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.8)
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 0.54g)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 13)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.