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

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 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

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

All nutrients comparison - raw data values

Nutrient Cauliflower Chayote Opinion
Net carbs 2.97g 2.81g Cauliflower
Protein 1.92g 0.82g Cauliflower
Fats 0.28g 0.13g Cauliflower
Carbs 4.97g 4.51g Cauliflower
Calories 25kcal 19kcal Cauliflower
Starch g g
Fructose 0.97g g Cauliflower
Sugar 1.91g 1.66g Chayote
Fiber 2g 1.7g Cauliflower
Calcium 22mg 17mg Cauliflower
Iron 0.42mg 0.34mg Cauliflower
Magnesium 15mg 12mg Cauliflower
Phosphorus 44mg 18mg Cauliflower
Potassium 299mg 125mg Cauliflower
Sodium 30mg 2mg Chayote
Zinc 0.27mg 0.74mg Chayote
Copper 0.039mg 0.123mg Chayote
Vitamin A 0IU 0IU
Vitamin E 0.08mg 0.12mg Chayote
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.2mg 7.7mg Cauliflower
Vitamin B1 0.05mg 0.025mg Cauliflower
Vitamin B2 0.06mg 0.029mg Cauliflower
Vitamin B3 0.507mg 0.47mg Cauliflower
Vitamin B5 0.667mg 0.249mg Cauliflower
Vitamin B6 0.184mg 0.076mg Cauliflower
Folate 57µg 93µg Chayote
Vitamin B12 0µg 0µg
Vitamin K 15.5µg 4.1µg Cauliflower
Tryptophan 0.02mg 0.011mg Cauliflower
Threonine 0.076mg 0.04mg Cauliflower
Isoleucine 0.071mg 0.044mg Cauliflower
Leucine 0.106mg 0.077mg Cauliflower
Lysine 0.217mg 0.039mg Cauliflower
Methionine 0.02mg 0.001mg Cauliflower
Phenylalanine 0.065mg 0.047mg Cauliflower
Valine 0.125mg 0.063mg Cauliflower
Histidine 0.056mg 0.015mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.028g Chayote
Monounsaturated Fat 0.034g 0.01g Cauliflower
Polyunsaturated fat 0.031g 0.057g Chayote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower 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
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

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)

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.