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Cauliflower vs Chayote - In-Depth Nutrition Comparison

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The main differences between Cauliflower and Chayote

  • Cauliflower is richer in Vitamin C, Vitamin K, Vitamin B5, Vitamin B6, Choline, and Potassium, yet Chayote is richer in Copper, and Folate.
  • Daily need coverage for Vitamin C from Cauliflower is 45% higher.
  • Cauliflower contains 5 times more Choline than Chayote. Cauliflower contains 44.3mg of Choline, while Chayote contains 9.2mg.

Food types used in this article are Cauliflower, raw and Chayote, fruit, raw.

Infographic

Cauliflower 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 +23.5%
Contains more Calcium +29.4%
Contains more Potassium +139.2%
Contains more Magnesium +25%
Contains more Phosphorus +144.4%
Contains more Copper +215.4%
Contains more Zinc +174.1%
Contains less Sodium -93.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 6% 12% 9% 41% 21% 8% 1%
Contains more Iron +23.5%
Contains more Calcium +29.4%
Contains more Potassium +139.2%
Contains more Magnesium +25%
Contains more Phosphorus +144.4%
Contains more Copper +215.4%
Contains more Zinc +174.1%
Contains less Sodium -93.3%

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 +526%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +106.9%
Contains more Vitamin B5 +167.9%
Contains more Vitamin B6 +142.1%
Contains more Vitamin K +278%
Contains more Vitamin E +50%
Contains more Folate +63.2%
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 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
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 +526%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +106.9%
Contains more Vitamin B5 +167.9%
Contains more Vitamin B6 +142.1%
Contains more Vitamin K +278%
Contains more Vitamin E +50%
Contains more Folate +63.2%
Equal in Vitamin B3 - 0.47

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
30
Cauliflower
14
Chayote
Mineral Summary Score
13
Cauliflower
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
12%
Cauliflower
5%
Chayote
Carbohydrates
5%
Cauliflower
5%
Chayote
Fats
1%
Cauliflower
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.
Cauliflower 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower 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?
Chayote
Chayote is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.102g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 0)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.4)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Cauliflower Chayote Opinion
Calories 25 19 Cauliflower
Protein 1.92 0.82 Cauliflower
Fats 0.28 0.13 Cauliflower
Vitamin C 48.2 7.7 Cauliflower
Carbs 4.97 4.51 Cauliflower
Cholesterol 0 0
Vitamin D 0 0
Iron 0.42 0.34 Cauliflower
Calcium 22 17 Cauliflower
Potassium 299 125 Cauliflower
Magnesium 15 12 Cauliflower
Sugar 1.91 1.66 Chayote
Fiber 2 1.7 Cauliflower
Copper 0.039 0.123 Chayote
Zinc 0.27 0.74 Chayote
Starch
Phosphorus 44 18 Cauliflower
Sodium 30 2 Chayote
Vitamin A 0 0
Vitamin E 0.08 0.12 Chayote
Vitamin D 0 0
Vitamin B1 0.05 0.025 Cauliflower
Vitamin B2 0.06 0.029 Cauliflower
Vitamin B3 0.507 0.47 Cauliflower
Vitamin B5 0.667 0.249 Cauliflower
Vitamin B6 0.184 0.076 Cauliflower
Vitamin B12 0 0
Vitamin K 15.5 4.1 Cauliflower
Folate 57 93 Chayote
Trans Fat 0 0
Saturated Fat 0.13 0.028 Chayote
Monounsaturated Fat 0.034 0.01 Cauliflower
Polyunsaturated fat 0.031 0.057 Chayote
Tryptophan 0.02 0.011 Cauliflower
Threonine 0.076 0.04 Cauliflower
Isoleucine 0.071 0.044 Cauliflower
Leucine 0.106 0.077 Cauliflower
Lysine 0.217 0.039 Cauliflower
Methionine 0.02 0.001 Cauliflower
Phenylalanine 0.065 0.047 Cauliflower
Valine 0.125 0.063 Cauliflower
Histidine 0.056 0.015 Cauliflower
Fructose 0.97 Cauliflower

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.