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  6. Arugula vs. Chayote

Arugula vs. Chayote — In-Depth Nutrition Comparison

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How are Arugula and Chayote different?

  • Arugula has more Vitamin K, Calcium, Iron, Vitamin A RAE, Magnesium, Vitamin C, Potassium, and Manganese, however, Chayote is richer in Copper.
  • Arugula covers your daily need of Vitamin K 87% more than Chayote.

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

Infographic

Arugula 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.
Arugula
Arugula
7
:
3
Chayote
Chayote
Contains more Calcium +841.2%
Contains more Iron +329.4%
Contains more Magnesium +291.7%
Contains more Phosphorus +188.9%
Contains more Potassium +195.2%
Contains more Manganese +69.8%
Contains more Selenium +50%
Contains less Sodium -92.6%
Contains more Zinc +57.4%
Contains more Copper +61.8%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Calcium +841.2%
Contains more Iron +329.4%
Contains more Magnesium +291.7%
Contains more Phosphorus +188.9%
Contains more Potassium +195.2%
Contains more Manganese +69.8%
Contains more Selenium +50%
Contains less Sodium -92.6%
Contains more Zinc +57.4%
Contains more Copper +61.8%

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.
Arugula
Arugula
8
:
2
Chayote
Chayote
Contains more Vitamin A +∞%
Contains more Vitamin E +258.3%
Contains more Vitamin C +94.8%
Contains more Vitamin B1 +76%
Contains more Vitamin B2 +196.6%
Contains more Vitamin B5 +75.5%
Contains more Vitamin K +2548.8%
Contains more Vitamin B3 +54.1%
Equal in Vitamin B6 - 0.076
Equal in Folate - 93
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
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 E +258.3%
Contains more Vitamin C +94.8%
Contains more Vitamin B1 +76%
Contains more Vitamin B2 +196.6%
Contains more Vitamin B5 +75.5%
Contains more Vitamin K +2548.8%
Contains more Vitamin B3 +54.1%
Equal in Vitamin B6 - 0.076
Equal in Folate - 93

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arugula
Arugula
3
:
2
Chayote
Chayote
Contains more Protein +214.6%
Contains more Fats +407.7%
Contains more Other +366.7%
Contains more Carbs +23.6%
Equal in Water - 94.24
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 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 +214.6%
Contains more Fats +407.7%
Contains more Other +366.7%
Contains more Carbs +23.6%
Equal in Water - 94.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arugula
Arugula
2
:
1
Chayote
Chayote
Contains more Monounsaturated Fat +390%
Contains more Polyunsaturated fat +459.6%
Contains less Saturated Fat -67.4%
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +390%
Contains more Polyunsaturated fat +459.6%
Contains less Saturated Fat -67.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Chayote Opinion
Net carbs 2.05g 2.81g Chayote
Protein 2.58g 0.82g Arugula
Fats 0.66g 0.13g Arugula
Carbs 3.65g 4.51g Chayote
Calories 25kcal 19kcal Arugula
Sugar 2.05g 1.66g Chayote
Fiber 1.6g 1.7g Chayote
Calcium 160mg 17mg Arugula
Iron 1.46mg 0.34mg Arugula
Magnesium 47mg 12mg Arugula
Phosphorus 52mg 18mg Arugula
Potassium 369mg 125mg Arugula
Sodium 27mg 2mg Chayote
Zinc 0.47mg 0.74mg Chayote
Copper 0.076mg 0.123mg Chayote
Manganese 0.321mg 0.189mg Arugula
Selenium 0.3µg 0.2µg Arugula
Vitamin A 2373IU 0IU Arugula
Vitamin A RAE 119µg 0µg Arugula
Vitamin E 0.43mg 0.12mg Arugula
Vitamin C 15mg 7.7mg Arugula
Vitamin B1 0.044mg 0.025mg Arugula
Vitamin B2 0.086mg 0.029mg Arugula
Vitamin B3 0.305mg 0.47mg Chayote
Vitamin B5 0.437mg 0.249mg Arugula
Vitamin B6 0.073mg 0.076mg Chayote
Folate 97µg 93µg Arugula
Vitamin K 108.6µg 4.1µg Arugula
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 0.086g 0.028g Chayote
Monounsaturated Fat 0.049g 0.01g Arugula
Polyunsaturated fat 0.319g 0.057g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula 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
52%
Arugula
14%
Chayote
Minerals Daily Need Coverage Score
28%
Arugula
13%
Chayote

Comparison summary

Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 32)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $0.4)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.