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  6. Chard raw vs. Chayote

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 RAE, 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.
Chard raw
Chard raw
8
:
2
Chayote
Chayote
Contains more Calcium +200%
Contains more Iron +429.4%
Contains more Magnesium +575%
Contains more Phosphorus +155.6%
Contains more Potassium +203.2%
Contains more Copper +45.5%
Contains more Manganese +93.7%
Contains more Selenium +350%
Contains less Sodium -99.1%
Contains more Zinc +105.6%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Calcium +200%
Contains more Iron +429.4%
Contains more Magnesium +575%
Contains more Phosphorus +155.6%
Contains more Potassium +203.2%
Contains more Copper +45.5%
Contains more Manganese +93.7%
Contains more Selenium +350%
Contains less Sodium -99.1%
Contains more Zinc +105.6%

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.
Chard raw
Chard raw
7
:
3
Chayote
Chayote
Contains more Vitamin A +∞%
Contains more Vitamin E +1475%
Contains more Vitamin C +289.6%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +210.3%
Contains more Vitamin B6 +30.3%
Contains more Vitamin K +20143.9%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +44.8%
Contains more Folate +564.3%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Chayote
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 A +∞%
Contains more Vitamin E +1475%
Contains more Vitamin C +289.6%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +210.3%
Contains more Vitamin B6 +30.3%
Contains more Vitamin K +20143.9%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +44.8%
Contains more Folate +564.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
3
:
2
Chayote
Chayote
Contains more Protein +119.5%
Contains more Fats +53.8%
Contains more Other +433.3%
Contains more Carbs +20.6%
Equal in Water - 94.24
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Chayote
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Contains more Protein +119.5%
Contains more Fats +53.8%
Contains more Other +433.3%
Contains more Carbs +20.6%
Equal in Water - 94.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
2
:
1
Chayote
Chayote
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +22.8%
Equal in Saturated Fat - 0.028
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +22.8%
Equal in Saturated Fat - 0.028

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 Opinion
Net carbs 2.14g 2.81g Chayote
Protein 1.8g 0.82g Chard raw
Fats 0.2g 0.13g Chard raw
Carbs 3.74g 4.51g Chayote
Calories 19kcal 19kcal
Sugar 1.1g 1.66g Chard raw
Fiber 1.6g 1.7g Chayote
Calcium 51mg 17mg Chard raw
Iron 1.8mg 0.34mg Chard raw
Magnesium 81mg 12mg Chard raw
Phosphorus 46mg 18mg Chard raw
Potassium 379mg 125mg Chard raw
Sodium 213mg 2mg Chayote
Zinc 0.36mg 0.74mg Chayote
Copper 0.179mg 0.123mg Chard raw
Manganese 0.366mg 0.189mg Chard raw
Selenium 0.9µg 0.2µg Chard raw
Vitamin A 6116IU 0IU Chard raw
Vitamin A RAE 306µg 0µg Chard raw
Vitamin E 1.89mg 0.12mg Chard raw
Vitamin C 30mg 7.7mg Chard raw
Vitamin B1 0.04mg 0.025mg Chard raw
Vitamin B2 0.09mg 0.029mg Chard raw
Vitamin B3 0.4mg 0.47mg Chayote
Vitamin B5 0.172mg 0.249mg Chayote
Vitamin B6 0.099mg 0.076mg Chard raw
Folate 14µg 93µg Chayote
Vitamin K 830µg 4.1µg Chard raw
Tryptophan 0.017mg 0.011mg Chard raw
Threonine 0.083mg 0.04mg Chard raw
Isoleucine 0.147mg 0.044mg Chard raw
Leucine 0.13mg 0.077mg Chard raw
Lysine 0.099mg 0.039mg Chard raw
Methionine 0.019mg 0.001mg Chard raw
Phenylalanine 0.11mg 0.047mg Chard raw
Valine 0.11mg 0.063mg Chard raw
Histidine 0.036mg 0.015mg Chard raw
Saturated Fat 0.03g 0.028g Chayote
Monounsaturated Fat 0.04g 0.01g Chard raw
Polyunsaturated fat 0.07g 0.057g Chard raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Chayote
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
222%
Chard raw
14%
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.