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Vegetable vs. Chayote — In-Depth Nutrition Comparison

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Summary of differences between Vegetable and Chayote

  • Vegetable has more Vitamin A RAE, Vitamin K, Fiber, Manganese, Vitamin B2, and Iron, however, Chayote is higher in Folate.
  • Vegetable covers your daily need of Vitamin A RAE 24% more than Chayote.
  • Vegetable has 6 times more Vitamin K than Chayote. While Vegetable has 23.5µg of Vitamin K, Chayote has only 4.1µg.

These are the specific foods used in this comparison Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Chayote, fruit, raw.

Infographic

Vegetable 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.
Contains more Calcium +47.1%
Contains more Iron +141.2%
Contains more Magnesium +83.3%
Contains more Phosphorus +183.3%
Contains more Potassium +35.2%
Contains more Manganese +100.5%
Contains more Selenium +50%
Contains less Sodium -94.3%
Contains more Zinc +51%
Contains more Copper +48.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Calcium +47.1%
Contains more Iron +141.2%
Contains more Magnesium +83.3%
Contains more Phosphorus +183.3%
Contains more Potassium +35.2%
Contains more Manganese +100.5%
Contains more Selenium +50%
Contains less Sodium -94.3%
Contains more Zinc +51%
Contains more Copper +48.2%

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 A +∞%
Contains more Vitamin E +216.7%
Contains more Vitamin B1 +184%
Contains more Vitamin B2 +313.8%
Contains more Vitamin B3 +81.1%
Contains more Vitamin K +473.2%
Contains more Vitamin C +140.6%
Contains more Vitamin B5 +64.9%
Contains more Folate +389.5%
Equal in Vitamin B6 - 0.076
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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 E +216.7%
Contains more Vitamin B1 +184%
Contains more Vitamin B2 +313.8%
Contains more Vitamin B3 +81.1%
Contains more Vitamin K +473.2%
Contains more Vitamin C +140.6%
Contains more Vitamin B5 +64.9%
Contains more Folate +389.5%
Equal in Vitamin B6 - 0.076

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +248.8%
Contains more Fats +15.4%
Contains more Carbs +190.2%
Contains more Other +123.3%
Contains more Water +13.2%
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
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 +248.8%
Contains more Fats +15.4%
Contains more Carbs +190.2%
Contains more Other +123.3%
Contains more Water +13.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +26.3%
Equal in Saturated Fat - 0.028
Equal in Monounsaturated Fat - 0.01
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Polyunsaturated fat +26.3%
Equal in Saturated Fat - 0.028
Equal in Monounsaturated Fat - 0.01

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable Chayote
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Vegetable Chayote Opinion
Net carbs 8.69g 2.81g Vegetable
Protein 2.86g 0.82g Vegetable
Fats 0.15g 0.13g Vegetable
Carbs 13.09g 4.51g Vegetable
Calories 65kcal 19kcal Vegetable
Sugar 3.12g 1.66g Chayote
Fiber 4.4g 1.7g Vegetable
Calcium 25mg 17mg Vegetable
Iron 0.82mg 0.34mg Vegetable
Magnesium 22mg 12mg Vegetable
Phosphorus 51mg 18mg Vegetable
Potassium 169mg 125mg Vegetable
Sodium 35mg 2mg Chayote
Zinc 0.49mg 0.74mg Chayote
Copper 0.083mg 0.123mg Chayote
Manganese 0.379mg 0.189mg Vegetable
Selenium 0.3µg 0.2µg Vegetable
Vitamin A 4277IU 0IU Vegetable
Vitamin A RAE 214µg 0µg Vegetable
Vitamin E 0.38mg 0.12mg Vegetable
Vitamin C 3.2mg 7.7mg Chayote
Vitamin B1 0.071mg 0.025mg Vegetable
Vitamin B2 0.12mg 0.029mg Vegetable
Vitamin B3 0.851mg 0.47mg Vegetable
Vitamin B5 0.151mg 0.249mg Chayote
Vitamin B6 0.074mg 0.076mg Chayote
Folate 19µg 93µg Chayote
Vitamin K 23.5µg 4.1µg Vegetable
Tryptophan 0.029mg 0.011mg Vegetable
Threonine 0.115mg 0.04mg Vegetable
Isoleucine 0.139mg 0.044mg Vegetable
Leucine 0.19mg 0.077mg Vegetable
Lysine 0.17mg 0.039mg Vegetable
Methionine 0.034mg 0.001mg Vegetable
Phenylalanine 0.12mg 0.047mg Vegetable
Valine 0.149mg 0.063mg Vegetable
Histidine 0.073mg 0.015mg Vegetable
Saturated Fat 0.031g 0.028g Chayote
Monounsaturated Fat 0.01g 0.01g
Polyunsaturated fat 0.072g 0.057g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable 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
36%
Vegetable
14%
Chayote
Minerals Daily Need Coverage Score
19%
Vegetable
13%
Chayote

Comparison summary

Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $0.3)
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 1.46g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 66)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.