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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 C, Vitamin B1, Vitamin E , Calcium, Manganese, and Phosphorus, yet Chayote is higher in Vitamin A, and Copper.
  • Rapini covers your daily Vitamin K needs 183% more than Chayote.
  • Rapini contains 14 times more Vitamin E than Chayote. While Rapini contains 1.62mg of Vitamin E , Chayote contains only 0.12mg.

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

Infographic

Rapini 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rapini
6
:
Contains more Iron +529.4%
Contains more Calcium +535.3%
Contains more Potassium +56.8%
Contains more Magnesium +83.3%
Contains more Phosphorus +305.6%
Contains more Copper +192.9%
Contains less Sodium -93.9%
Equal in Zinc - 0.74
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 33% 18% 16% 14% 22% 32% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 6% 12% 9% 41% 21% 8% 1%
Contains more Iron +529.4%
Contains more Calcium +535.3%
Contains more Potassium +56.8%
Contains more Magnesium +83.3%
Contains more Phosphorus +305.6%
Contains more Copper +192.9%
Contains less Sodium -93.9%
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 C +162.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +1250%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 26% 0% 3% 0% 7% 7% 9% 15% 18% 0% 11% 70%
Contains more Vitamin C +162.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +1250%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Rapini Chayote Opinion
Calories 22 19 Rapini
Protein 3.17 0.82 Rapini
Fats 0.49 0.13 Rapini
Vitamin C 20.2 7.7 Rapini
Net carbs 0.15000000596046448 2.809999942779541 Chayote
Carbs 2.85 4.51 Chayote
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.34 Rapini
Calcium 108 17 Rapini
Potassium 196 125 Rapini
Magnesium 22 12 Rapini
Sugar 0.38 1.66 Rapini
Fiber 2.7 1.7 Rapini
Copper 0.042 0.123 Chayote
Zinc 0.77 0.74 Rapini
Starch
Phosphorus 73 18 Rapini
Sodium 33 2 Chayote
Vitamin A 2622 0 Rapini
Vitamin E 1.62 0.12 Rapini
Vitamin D 0 0
Vitamin B1 0.162 0.025 Rapini
Vitamin B2 0.129 0.029 Rapini
Vitamin B3 1.221 0.47 Rapini
Vitamin B5 0.322 0.249 Rapini
Vitamin B6 0.171 0.076 Rapini
Vitamin B12 0 0
Vitamin K 224 4.1 Rapini
Folate 83 93 Chayote
Trans Fat 0 0
Saturated Fat 0.05 0.028 Chayote
Monounsaturated Fat 0.026 0.01 Rapini
Polyunsaturated fat 0.13 0.057 Rapini
Tryptophan 0.043 0.011 Rapini
Threonine 0.106 0.04 Rapini
Isoleucine 0.104 0.044 Rapini
Leucine 0.17 0.077 Rapini
Lysine 0.198 0.039 Rapini
Methionine 0.048 0.001 Rapini
Phenylalanine 0.128 0.047 Rapini
Valine 0.153 0.063 Rapini
Histidine 0.066 0.015 Rapini
Fructose 0.17 Rapini

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.