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Chinese cabbage vs Chayote - In-Depth Nutrition Comparison

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A recap on differences between Chinese cabbage and Chayote

  • Chinese cabbage is higher in Vitamin C, Vitamin K, Vitamin B6, Calcium, and Iron, yet Chayote is higher in Vitamin A, Copper, and Folate.
  • Chinese cabbage covers your daily Vitamin C needs 41% more than Chayote.
  • Chinese cabbage contains 11 times more Vitamin K than Chayote. While Chinese cabbage contains 45.5µg of Vitamin K, Chayote contains only 4.1µg.

Food varieties used in this article are Cabbage, chinese (pak-choi), raw and Chayote, fruit, raw.

Infographic

Chinese cabbage 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
Contains more Iron +135.3%
Contains more Calcium +517.6%
Contains more Potassium +101.6%
Contains more Magnesium +58.3%
Contains more Phosphorus +105.6%
Contains more Copper +485.7%
Contains more Zinc +289.5%
Contains less Sodium -96.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 32% 23% 14% 7% 6% 16% 9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 6% 12% 9% 41% 21% 8% 1%
Contains more Iron +135.3%
Contains more Calcium +517.6%
Contains more Potassium +101.6%
Contains more Magnesium +58.3%
Contains more Phosphorus +105.6%
Contains more Copper +485.7%
Contains more Zinc +289.5%
Contains less Sodium -96.9%

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
:
Contains more Vitamin C +484.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +141.4%
Contains more Vitamin B6 +155.3%
Contains more Vitamin K +1009.8%
Contains more Vitamin E +33.3%
Contains more Vitamin B5 +183%
Contains more Folate +40.9%
Equal in Vitamin B3 - 0.47
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 150% 269% 2% 0% 10% 17% 10% 6% 45% 0% 114% 50%
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 +484.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +141.4%
Contains more Vitamin B6 +155.3%
Contains more Vitamin K +1009.8%
Contains more Vitamin E +33.3%
Contains more Vitamin B5 +183%
Contains more Folate +40.9%
Equal in Vitamin B3 - 0.47

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.
Chinese cabbage Chayote
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chinese cabbage Chayote Opinion
Calories 13kcal 19kcal Chayote
Protein 1.5g 0.82g Chinese cabbage
Fats 0.2g 0.13g Chinese cabbage
Vitamin C 45mg 7.7mg Chinese cabbage
Net carbs 1.18g 2.81g Chayote
Carbs 2.18g 4.51g Chayote
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.8mg 0.34mg Chinese cabbage
Calcium 105mg 17mg Chinese cabbage
Potassium 252mg 125mg Chinese cabbage
Magnesium 19mg 12mg Chinese cabbage
Sugar 1.18g 1.66g Chinese cabbage
Fiber 1g 1.7g Chayote
Copper 0.021mg 0.123mg Chayote
Zinc 0.19mg 0.74mg Chayote
Starch g g
Phosphorus 37mg 18mg Chinese cabbage
Sodium 65mg 2mg Chayote
Vitamin A 4468IU 0IU Chinese cabbage
Vitamin E 0.09mg 0.12mg Chayote
Vitamin D 0µg 0µg
Vitamin B1 0.04mg 0.025mg Chinese cabbage
Vitamin B2 0.07mg 0.029mg Chinese cabbage
Vitamin B3 0.5mg 0.47mg Chinese cabbage
Vitamin B5 0.088mg 0.249mg Chayote
Vitamin B6 0.194mg 0.076mg Chinese cabbage
Vitamin B12 0µg 0µg
Vitamin K 45.5µg 4.1µg Chinese cabbage
Folate 66µg 93µg Chayote
Trans Fat 0g 0g
Saturated Fat 0.027g 0.028g Chinese cabbage
Monounsaturated Fat 0.015g 0.01g Chinese cabbage
Polyunsaturated fat 0.096g 0.057g Chinese cabbage
Tryptophan 0.015mg 0.011mg Chinese cabbage
Threonine 0.049mg 0.04mg Chinese cabbage
Isoleucine 0.085mg 0.044mg Chinese cabbage
Leucine 0.088mg 0.077mg Chinese cabbage
Lysine 0.089mg 0.039mg Chinese cabbage
Methionine 0.009mg 0.001mg Chinese cabbage
Phenylalanine 0.044mg 0.047mg Chayote
Valine 0.066mg 0.063mg Chinese cabbage
Histidine 0.026mg 0.015mg Chinese cabbage
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage Chayote
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
56
Chinese cabbage
14
Chayote
Mineral Summary Score
17
Chinese cabbage
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
9%
Chinese cabbage
5%
Chayote
Carbohydrates
2%
Chinese cabbage
5%
Chayote
Fats
1%
Chinese cabbage
1%
Chayote

Comparison summary

Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.48g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $0.4)
Which food is richer in minerals?
Chinese cabbage
Chinese cabbage is relatively richer in minerals
Which food is richer in vitamins?
Chinese cabbage
Chinese cabbage is relatively richer in vitamins
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 63mg)
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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.