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Zucchini vs. Chayote — In-Depth Nutrition Comparison

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What are the main differences between Zucchini and Chayote?

  • Zucchini is richer in Vitamin C, and Vitamin B6, while Chayote is higher in Folate, and Copper.
  • Chayote's daily need coverage for Folate is 17% higher.
  • Chayote has 2 times less Vitamin C than Zucchini. Zucchini has 17.9mg of Vitamin C, while Chayote has 7.7mg.

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

Infographic

Zucchini vs Chayote infographic
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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 Magnesium +50%
Contains more Phosphorus +111.1%
Contains more Potassium +108.8%
Contains less Sodium -75%
Contains more Zinc +131.3%
Contains more Copper +132.1%
Equal in Calcium - 17
Equal in Iron - 0.34
Equal in Manganese - 0.189
Equal in Selenium - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Magnesium +50%
Contains more Phosphorus +111.1%
Contains more Potassium +108.8%
Contains less Sodium -75%
Contains more Zinc +131.3%
Contains more Copper +132.1%
Equal in Calcium - 17
Equal in Iron - 0.34
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.
:
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%
Contains more Vitamin B5 +22.1%
Contains more Folate +287.5%
Equal in Vitamin E - 0.12
Equal in Vitamin B3 - 0.47
Equal in Vitamin K - 4.1
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%
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 +132.5%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +224.1%
Contains more Vitamin B6 +114.5%
Contains more Vitamin B5 +22.1%
Contains more Folate +287.5%
Equal in Vitamin E - 0.12
Equal in Vitamin B3 - 0.47
Equal in Vitamin K - 4.1

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +59.6%
Contains less Saturated Fat -66.7%
Equal in Monounsaturated Fat - 0.01
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Polyunsaturated fat +59.6%
Contains less Saturated Fat -66.7%
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.
Zucchini Chayote
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 Zucchini Chayote Opinion
Net carbs 2.11g 2.81g Chayote
Protein 1.21g 0.82g Zucchini
Fats 0.32g 0.13g Zucchini
Carbs 3.11g 4.51g Chayote
Calories 17kcal 19kcal Chayote
Fructose 1.38g Zucchini
Sugar 2.5g 1.66g Chayote
Fiber 1g 1.7g Chayote
Calcium 16mg 17mg Chayote
Iron 0.37mg 0.34mg Zucchini
Magnesium 18mg 12mg Zucchini
Phosphorus 38mg 18mg Zucchini
Potassium 261mg 125mg Zucchini
Sodium 8mg 2mg Chayote
Zinc 0.32mg 0.74mg Chayote
Copper 0.053mg 0.123mg Chayote
Manganese 0.177mg 0.189mg Chayote
Selenium 0.2µg 0.2µg
Vitamin A 200IU 0IU Zucchini
Vitamin A RAE 10µg 0µg Zucchini
Vitamin E 0.12mg 0.12mg
Vitamin C 17.9mg 7.7mg Zucchini
Vitamin B1 0.045mg 0.025mg Zucchini
Vitamin B2 0.094mg 0.029mg Zucchini
Vitamin B3 0.451mg 0.47mg Chayote
Vitamin B5 0.204mg 0.249mg Chayote
Vitamin B6 0.163mg 0.076mg Zucchini
Folate 24µg 93µg Chayote
Vitamin K 4.3µg 4.1µg Zucchini
Tryptophan 0.01mg 0.011mg Chayote
Threonine 0.029mg 0.04mg Chayote
Isoleucine 0.044mg 0.044mg
Leucine 0.071mg 0.077mg Chayote
Lysine 0.067mg 0.039mg Zucchini
Methionine 0.018mg 0.001mg Zucchini
Phenylalanine 0.043mg 0.047mg Chayote
Valine 0.054mg 0.063mg Chayote
Histidine 0.026mg 0.015mg Zucchini
Saturated Fat 0.084g 0.028g Chayote
Monounsaturated Fat 0.011g 0.01g Zucchini
Polyunsaturated fat 0.091g 0.057g 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
Zucchini 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
16%
Zucchini
14%
Chayote
Minerals Daily Need Coverage Score
12%
Zucchini
13%
Chayote

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.