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Rapini vs Chayote - In-Depth Nutrition Comparison

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A recap on differences between Rapini and Chayote

  • Rapini is higher in Vitamin K, Iron, Vitamin A RAE, Vitamin C, Vitamin B1, Vitamin E , Calcium, Manganese, and Phosphorus, yet Chayote is higher in Copper.
  • Rapini covers your daily Vitamin K needs 183% more than Chayote.
  • Rapini contains 10000000 times more Vitamin A RAE than Chayote. While Rapini contains 131µg of Vitamin A RAE, Chayote contains only 0µg.

Food varieties used in this article are Broccoli raab, raw and Chayote, fruit, raw.

Infographic

Rapini 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
6
:
Contains more Calcium +535.3%
Contains more Iron +529.4%
Contains more Magnesium +83.3%
Contains more Phosphorus +305.6%
Contains more Potassium +56.8%
Contains less Sodium -93.9%
Contains more Copper +192.9%
Equal in Zinc - 0.74
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 13% 9% 8% 12% 1% 21% 41%
Contains more Calcium +535.3%
Contains more Iron +529.4%
Contains more Magnesium +83.3%
Contains more Phosphorus +305.6%
Contains more Potassium +56.8%
Contains less Sodium -93.9%
Contains more Copper +192.9%
Equal in Zinc - 0.74

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
9
:
Contains more Vitamin A +∞%
Contains more Vitamin E +1250%
Contains more Vitamin C +162.3%
Contains more Vitamin B1 +548%
Contains more Vitamin B2 +344.8%
Contains more Vitamin B3 +159.8%
Contains more Vitamin B5 +29.3%
Contains more Vitamin B6 +125%
Contains more Vitamin K +5363.4%
Contains more Folate +12%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
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 +1250%
Contains more Vitamin C +162.3%
Contains more Vitamin B1 +548%
Contains more Vitamin B2 +344.8%
Contains more Vitamin B3 +159.8%
Contains more Vitamin B5 +29.3%
Contains more Vitamin B6 +125%
Contains more Vitamin K +5363.4%
Contains more Folate +12%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rapini 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 glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rapini Chayote Opinion
Net carbs 0.15g 2.81g Chayote
Protein 3.17g 0.82g Rapini
Fats 0.49g 0.13g Rapini
Carbs 2.85g 4.51g Chayote
Calories 22kcal 19kcal Rapini
Starch g g
Fructose 0.17g g Rapini
Sugar 0.38g 1.66g Rapini
Fiber 2.7g 1.7g Rapini
Calcium 108mg 17mg Rapini
Iron 2.14mg 0.34mg Rapini
Magnesium 22mg 12mg Rapini
Phosphorus 73mg 18mg Rapini
Potassium 196mg 125mg Rapini
Sodium 33mg 2mg Chayote
Zinc 0.77mg 0.74mg Rapini
Copper 0.042mg 0.123mg Chayote
Vitamin A 2622IU 0IU Rapini
Vitamin E 1.62mg 0.12mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 7.7mg Rapini
Vitamin B1 0.162mg 0.025mg Rapini
Vitamin B2 0.129mg 0.029mg Rapini
Vitamin B3 1.221mg 0.47mg Rapini
Vitamin B5 0.322mg 0.249mg Rapini
Vitamin B6 0.171mg 0.076mg Rapini
Folate 83µg 93µg Chayote
Vitamin B12 0µg 0µg
Vitamin K 224µg 4.1µg Rapini
Tryptophan 0.043mg 0.011mg Rapini
Threonine 0.106mg 0.04mg Rapini
Isoleucine 0.104mg 0.044mg Rapini
Leucine 0.17mg 0.077mg Rapini
Lysine 0.198mg 0.039mg Rapini
Methionine 0.048mg 0.001mg Rapini
Phenylalanine 0.128mg 0.047mg Rapini
Valine 0.153mg 0.063mg Rapini
Histidine 0.066mg 0.015mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.028g Chayote
Monounsaturated Fat 0.026g 0.01g Rapini
Polyunsaturated fat 0.13g 0.057g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini Chayote
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
86
Rapini
14
Chayote
Mineral Summary Score
27
Rapini
13
Chayote

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
19%
Rapini
5%
Chayote
Carbohydrates
3%
Rapini
5%
Chayote
Fats
2%
Rapini
1%
Chayote

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.28g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.4)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.