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Caesar salad vs. Chayote — In-Depth Nutrition Comparison

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What are the main differences between caesar salad and chayote?

  • Caesar salad has more selenium, phosphorus, vitamin B1, iron, calcium, vitamin B2, vitamin B3, and vitamin B12 than chayote.
  • Caesar salad's daily need coverage for selenium is 57% higher.
  • Chayote is lower in sodium.

We used LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Chayote, fruit, raw types in this comparison.

Infographic

Caesar salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 5.1% 11% 13% 41% 20% 7.7% 0.26% 25% 1.1%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +1270.6%
Contains more PotassiumPotassium +36%
Contains more IronIron +588.2%
Contains more ZincZinc +117.6%
Contains more PhosphorusPhosphorus +1183.3%
Contains more ManganeseManganese +69.8%
Contains more SeleniumSelenium +15600%
Contains less SodiumSodium -99.6%
~equal in Copper ~0.123mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 26% 0% 2.4% 0% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +408.3%
Contains more Vitamin B1Vitamin B1 +1408%
Contains more Vitamin B2Vitamin B2 +924.1%
Contains more Vitamin B3Vitamin B3 +588.7%
Contains more Vitamin B5Vitamin B5 +79.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +43.9%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 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 ProteinProtein +1532.9%
Contains more FatsFats +7238.5%
Contains more CarbsCarbs +598.4%
Contains more OtherOther +626.7%
Contains more WaterWater +117.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
29% 11% 60%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +23700%
Contains more Poly. FatPolyunsaturated fat +2463.2%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Caesar salad Chayote
Lower in Cholesterol ok
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

All nutrients comparison - raw data values

Nutrient Caesar salad Chayote DV% diff.
Selenium 31.4µg 0.2µg 57%
Phosphorus 231mg 18mg 30%
Vitamin B1 0.377mg 0.025mg 29%
Protein 13.39g 0.82g 25%
Iron 2.34mg 0.34mg 25%
Folate 93µg 23%
Calcium 233mg 17mg 22%
Vitamin B2 0.297mg 0.029mg 21%
Sodium 454mg 2mg 20%
Saturated fat 4.206g 0.028g 19%
Vitamin B12 0.4µg 0µg 17%
Vitamin B3 3.237mg 0.47mg 17%
Fats 9.54g 0.13g 14%
Calories 265kcal 19kcal 12%
Starch 25.29g 10%
Carbs 31.5g 4.51g 9%
Polyunsaturated fat 1.461g 0.057g 9%
Vitamin A 78µg 0µg 9%
Vitamin C 0mg 7.7mg 9%
Zinc 1.61mg 0.74mg 8%
Cholesterol 24mg 0mg 8%
Manganese 0.321mg 0.189mg 6%
Monounsaturated fat 2.38g 0.01g 6%
Vitamin B6 0.076mg 6%
Magnesium 28mg 12mg 4%
Vitamin B5 0.447mg 0.249mg 4%
Vitamin E 0.61mg 0.12mg 3%
Choline 9.2mg 2%
Vitamin K 5.9µg 4.1µg 2%
Fructose 1.13g 1%
Potassium 170mg 125mg 1%
Net carbs 29.8g 2.81g N/A
Sugar 4.02g 1.66g N/A
Fiber 1.7g 1.7g 0%
Copper 0.126mg 0.123mg 0%
Tryptophan 0.15mg 0.011mg 0%
Threonine 0.393mg 0.04mg 0%
Isoleucine 0.547mg 0.044mg 0%
Leucine 1.137mg 0.077mg 0%
Lysine 0.523mg 0.039mg 0%
Methionine 0.3mg 0.001mg 0%
Phenylalanine 0.717mg 0.047mg 0%
Valine 0.7mg 0.063mg 0%
Histidine 0.36mg 0.015mg 0%
Omega-3 - ALA 0.155g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caesar salad Chayote
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Caesar salad
13%
Chayote
Minerals Daily Need Coverage Score
65%
Caesar salad
13%
Chayote

Comparison summary

Which food is lower in Cholesterol?
Chayote
Chayote is lower in Cholesterol (difference - 24mg)
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 2.36g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 452mg)
Which food is lower in Saturated fat?
Chayote
Chayote is lower in Saturated fat (difference - 4.178g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 50)
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $0.8)
Which food is richer in minerals?
Caesar salad
Caesar salad is relatively richer in minerals
Which food is richer in vitamins?
Caesar salad
Caesar salad is relatively richer in vitamins

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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.