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  6. Chard vs. Chayote

Chard vs. Chayote — In-Depth Nutrition Comparison

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What are the differences between Chard and Chayote?

  • Chard is higher in Vitamin K, Vitamin A RAE, Iron, Magnesium, Potassium, Vitamin E , Vitamin C, and Manganese, however, Chayote is richer in Folate.
  • Chard's daily need coverage for Vitamin K is 269% more.
  • Chayote has less Sodium.

We used Chard, swiss, cooked, boiled, drained, without salt and Chayote, fruit, raw types in this article.

Infographic

Chard 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
Chard
8
:
2
Chayote
Chayote
Contains more Calcium +241.2%
Contains more Iron +564.7%
Contains more Magnesium +616.7%
Contains more Phosphorus +83.3%
Contains more Potassium +339.2%
Contains more Copper +32.5%
Contains more Manganese +76.7%
Contains more Selenium +350%
Contains less Sodium -98.9%
Contains more Zinc +124.2%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 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 +241.2%
Contains more Iron +564.7%
Contains more Magnesium +616.7%
Contains more Phosphorus +83.3%
Contains more Potassium +339.2%
Contains more Copper +32.5%
Contains more Manganese +76.7%
Contains more Selenium +350%
Contains less Sodium -98.9%
Contains more Zinc +124.2%

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
Chard
7
:
3
Chayote
Chayote
Contains more Vitamin A +∞%
Contains more Vitamin E +1475%
Contains more Vitamin C +133.8%
Contains more Vitamin B1 +36%
Contains more Vitamin B2 +196.6%
Contains more Vitamin B6 +11.8%
Contains more Vitamin K +7882.9%
Contains more Vitamin B3 +30.6%
Contains more Vitamin B5 +52.8%
Contains more Folate +933.3%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
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 +133.8%
Contains more Vitamin B1 +36%
Contains more Vitamin B2 +196.6%
Contains more Vitamin B6 +11.8%
Contains more Vitamin K +7882.9%
Contains more Vitamin B3 +30.6%
Contains more Vitamin B5 +52.8%
Contains more Folate +933.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
:
3
Chayote
Chayote
Contains more Protein +129.3%
Contains more Other +320%
Contains more Fats +62.5%
Equal in Carbs - 4.51
Equal in Water - 94.24
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 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 +129.3%
Contains more Other +320%
Contains more Fats +62.5%
Equal in Carbs - 4.51
Equal in Water - 94.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Chayote
Chayote
Contains less Saturated Fat -57.1%
Contains more Monounsaturated Fat +60%
Contains more Polyunsaturated fat +103.6%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains less Saturated Fat -57.1%
Contains more Monounsaturated Fat +60%
Contains more Polyunsaturated fat +103.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard Chayote
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat 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 Chayote Opinion
Net carbs 2.03g 2.81g Chayote
Protein 1.88g 0.82g Chard
Fats 0.08g 0.13g Chayote
Carbs 4.13g 4.51g Chayote
Calories 20kcal 19kcal Chard
Sugar 1.1g 1.66g Chard
Fiber 2.1g 1.7g Chard
Calcium 58mg 17mg Chard
Iron 2.26mg 0.34mg Chard
Magnesium 86mg 12mg Chard
Phosphorus 33mg 18mg Chard
Potassium 549mg 125mg Chard
Sodium 179mg 2mg Chayote
Zinc 0.33mg 0.74mg Chayote
Copper 0.163mg 0.123mg Chard
Manganese 0.334mg 0.189mg Chard
Selenium 0.9µg 0.2µg Chard
Vitamin A 6124IU 0IU Chard
Vitamin A RAE 306µg 0µg Chard
Vitamin E 1.89mg 0.12mg Chard
Vitamin C 18mg 7.7mg Chard
Vitamin B1 0.034mg 0.025mg Chard
Vitamin B2 0.086mg 0.029mg Chard
Vitamin B3 0.36mg 0.47mg Chayote
Vitamin B5 0.163mg 0.249mg Chayote
Vitamin B6 0.085mg 0.076mg Chard
Folate 9µg 93µg Chayote
Vitamin K 327.3µg 4.1µg Chard
Tryptophan 0.018mg 0.011mg Chard
Threonine 0.086mg 0.04mg Chard
Isoleucine 0.154mg 0.044mg Chard
Leucine 0.135mg 0.077mg Chard
Lysine 0.103mg 0.039mg Chard
Methionine 0.02mg 0.001mg Chard
Phenylalanine 0.114mg 0.047mg Chard
Valine 0.114mg 0.063mg Chard
Histidine 0.038mg 0.015mg Chard
Saturated Fat 0.012g 0.028g Chard
Monounsaturated Fat 0.016g 0.01g Chard
Polyunsaturated fat 0.028g 0.057g Chayote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Chayote
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
113%
Chard
14%
Chayote
Minerals Daily Need Coverage Score
36%
Chard
13%
Chayote

Comparison summary

Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 177mg)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.016g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.8)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is richer in vitamins?
Chard
Chard 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.