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Wakame vs. Chayote — In-Depth Nutrition Comparison

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How are Wakame and Chayote different?

  • Chayote contains less Manganese, Folate, Iron, Magnesium, Copper, Vitamin B2, Calcium, Vitamin B5, and Phosphorus than Wakame.
  • Wakame covers your daily need of Manganese 53% more than Chayote.
  • Wakame has 436 times more Sodium than Chayote. Wakame has 872mg of Sodium, while Chayote has 2mg.

Seaweed, wakame, raw and Chayote, fruit, raw types were used in this article.

Infographic

Wakame 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.
Wakame
7
:
Contains more Calcium +782.4%
Contains more Iron +541.2%
Contains more Magnesium +791.7%
Contains more Phosphorus +344.4%
Contains more Copper +130.9%
Contains more Manganese +640.7%
Contains more Selenium +250%
Contains more Potassium +150%
Contains less Sodium -99.8%
Contains more Zinc +94.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Calcium +782.4%
Contains more Iron +541.2%
Contains more Magnesium +791.7%
Contains more Phosphorus +344.4%
Contains more Copper +130.9%
Contains more Manganese +640.7%
Contains more Selenium +250%
Contains more Potassium +150%
Contains less Sodium -99.8%
Contains more Zinc +94.7%

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.
Wakame
8
:
Contains more Vitamin A +∞%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +140%
Contains more Vitamin B2 +693.1%
Contains more Vitamin B3 +240.4%
Contains more Vitamin B5 +179.9%
Contains more Folate +110.8%
Contains more Vitamin K +29.3%
Contains more Vitamin C +156.7%
Contains more Vitamin B6 +3700%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
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 +733.3%
Contains more Vitamin B1 +140%
Contains more Vitamin B2 +693.1%
Contains more Vitamin B3 +240.4%
Contains more Vitamin B5 +179.9%
Contains more Folate +110.8%
Contains more Vitamin K +29.3%
Contains more Vitamin C +156.7%
Contains more Vitamin B6 +3700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
4
:
Contains more Protein +269.5%
Contains more Fats +392.3%
Contains more Carbs +102.7%
Contains more Other +2300%
Contains more Water +17.8%
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 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 +269.5%
Contains more Fats +392.3%
Contains more Carbs +102.7%
Contains more Other +2300%
Contains more Water +17.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
2
:
Contains more Monounsaturated Fat +480%
Contains more Polyunsaturated fat +282.5%
Contains less Saturated Fat -78.5%
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +480%
Contains more Polyunsaturated fat +282.5%
Contains less Saturated Fat -78.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Chayote
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 Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Wakame Chayote Opinion
Net carbs 8.64g 2.81g Wakame
Protein 3.03g 0.82g Wakame
Fats 0.64g 0.13g Wakame
Carbs 9.14g 4.51g Wakame
Calories 45kcal 19kcal Wakame
Sugar 0.65g 1.66g Wakame
Fiber 0.5g 1.7g Chayote
Calcium 150mg 17mg Wakame
Iron 2.18mg 0.34mg Wakame
Magnesium 107mg 12mg Wakame
Phosphorus 80mg 18mg Wakame
Potassium 50mg 125mg Chayote
Sodium 872mg 2mg Chayote
Zinc 0.38mg 0.74mg Chayote
Copper 0.284mg 0.123mg Wakame
Manganese 1.4mg 0.189mg Wakame
Selenium 0.7µg 0.2µg Wakame
Vitamin A 360IU 0IU Wakame
Vitamin A RAE 18µg 0µg Wakame
Vitamin E 1mg 0.12mg Wakame
Vitamin C 3mg 7.7mg Chayote
Vitamin B1 0.06mg 0.025mg Wakame
Vitamin B2 0.23mg 0.029mg Wakame
Vitamin B3 1.6mg 0.47mg Wakame
Vitamin B5 0.697mg 0.249mg Wakame
Vitamin B6 0.002mg 0.076mg Chayote
Folate 196µg 93µg Wakame
Vitamin K 5.3µg 4.1µg Wakame
Tryptophan 0.035mg 0.011mg Wakame
Threonine 0.165mg 0.04mg Wakame
Isoleucine 0.087mg 0.044mg Wakame
Leucine 0.257mg 0.077mg Wakame
Lysine 0.112mg 0.039mg Wakame
Methionine 0.063mg 0.001mg Wakame
Phenylalanine 0.112mg 0.047mg Wakame
Valine 0.209mg 0.063mg Wakame
Histidine 0.015mg 0.015mg
Saturated Fat 0.13g 0.028g Chayote
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.01g Wakame
Polyunsaturated fat 0.218g 0.057g Wakame

Which food is preferable for your diet?

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

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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
29%
Wakame
14%
Chayote
Minerals Daily Need Coverage Score
65%
Wakame
13%
Chayote

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.01g)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.8)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 870mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.102g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.