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Chard raw vs. Chayote — In-Depth Nutrition Comparison

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What are the main differences between chard raw and chayote?

  • Chard raw is richer in vitamin K, vitamin A, vitamin C, iron, magnesium, vitamin E, manganese, and potassium, while chayote is higher in folate.
  • Chard raw's daily need coverage for vitamin K is 688% higher.
  • Chayote is lower in sodium.

We used Chard, swiss, raw and Chayote, fruit, raw types in this comparison.

Infographic

Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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 +575%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +203.2%
Contains more IronIron +429.4%
Contains more CopperCopper +45.5%
Contains more PhosphorusPhosphorus +155.6%
Contains more ManganeseManganese +93.7%
Contains more SeleniumSelenium +350%
Contains more ZincZinc +105.6%
Contains less SodiumSodium -99.1%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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 CVitamin C +289.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1475%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +210.3%
Contains more Vitamin B6Vitamin B6 +30.3%
Contains more Vitamin KVitamin K +20143.9%
Contains more CholineCholine +95.7%
Contains more Vitamin B3Vitamin B3 +17.5%
Contains more Vitamin B5Vitamin B5 +44.8%
Contains more FolateFolate +564.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 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 +119.5%
Contains more FatsFats +53.8%
Contains more OtherOther +433.3%
Contains more CarbsCarbs +20.6%
~equal in Water ~94.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 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 +300%
Contains more Poly. FatPolyunsaturated fat +22.8%
~equal in Saturated fat ~0.028g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw Chayote
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chard raw Chayote DV% diff.
Vitamin K 830µg 4.1µg 688%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 7.7mg 25%
Folate 14µg 93µg 20%
Iron 1.8mg 0.34mg 18%
Magnesium 81mg 12mg 16%
Vitamin E 1.89mg 0.12mg 12%
Sodium 213mg 2mg 9%
Manganese 0.366mg 0.189mg 8%
Potassium 379mg 125mg 7%
Copper 0.179mg 0.123mg 6%
Vitamin B2 0.09mg 0.029mg 5%
Phosphorus 46mg 18mg 4%
Calcium 51mg 17mg 3%
Zinc 0.36mg 0.74mg 3%
Protein 1.8g 0.82g 2%
Vitamin B6 0.099mg 0.076mg 2%
Vitamin B5 0.172mg 0.249mg 2%
Choline 18mg 9.2mg 2%
Selenium 0.9µg 0.2µg 1%
Vitamin B1 0.04mg 0.025mg 1%
Calories 19kcal 19kcal 0%
Fats 0.2g 0.13g 0%
Carbs 3.74g 4.51g 0%
Net carbs 2.14g 2.81g N/A
Sugar 1.1g 1.66g N/A
Fiber 1.6g 1.7g 0%
Vitamin B3 0.4mg 0.47mg 0%
Saturated fat 0.03g 0.028g 0%
Monounsaturated fat 0.04g 0.01g 0%
Polyunsaturated fat 0.07g 0.057g 0%
Tryptophan 0.017mg 0.011mg 0%
Threonine 0.083mg 0.04mg 0%
Isoleucine 0.147mg 0.044mg 0%
Leucine 0.13mg 0.077mg 0%
Lysine 0.099mg 0.039mg 0%
Methionine 0.019mg 0.001mg 0%
Phenylalanine 0.11mg 0.047mg 0%
Valine 0.11mg 0.063mg 0%
Histidine 0.036mg 0.015mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Chayote
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
185%
Chard raw
13%
Chayote
Minerals Daily Need Coverage Score
34%
Chard raw
13%
Chayote

Comparison summary

Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 211mg)
Which food is lower in Saturated fat?
Chayote
Chayote is lower in Saturated fat (difference - 0.002g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 0.56g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.