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Chard vs Chayote - In-Depth Nutrition Comparison

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What are the main differences between Chard and Chayote?

  • Chard is richer in Vitamin K, Vitamin C, Iron, Magnesium, Vitamin E , Manganese and Potassium, while Chayote is higher in Vitamin A and Folate.
  • Chard's daily need coverage for Vitamin K is 688% higher.
  • Chayote has 107 times less Sodium than Chard. Chard has 213mg of Sodium, while Chayote has 2mg.

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

Infographic

Chard 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
Chard
6
:
Contains more Iron +429.4%
Contains more Calcium +200%
Contains more Potassium +203.2%
Contains more Magnesium +575%
Contains more Copper +45.5%
Contains more Phosphorus +155.6%
Contains more Zinc +105.6%
Contains less Sodium -99.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 16% 34% 58% 60% 10% 20% 28%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 6% 12% 9% 41% 21% 8% 1%
Contains more Iron +429.4%
Contains more Calcium +200%
Contains more Potassium +203.2%
Contains more Magnesium +575%
Contains more Copper +45.5%
Contains more Phosphorus +155.6%
Contains more Zinc +105.6%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
7
:
Contains more Vitamin C +289.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +1475%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 100% 367% 38% 0% 10% 21% 8% 11% 23% 0% 2075% 11%
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 +289.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +1475%
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
222
Chard
14
Chayote
Mineral Summary Score
36
Chard
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 the food
Protein
11%
Chard
5%
Chayote
Carbohydrates
4%
Chard
5%
Chayote
Fats
1%
Chard
1%
Chayote

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chard Chayote
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Chard Chayote
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Chard
Chard contains less Sugars (difference - 0.56g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.4)
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chard Chayote Opinion
Calories 19 19
Protein 1.8 0.82 Chard
Fats 0.2 0.13 Chard
Vitamin C 30 7.7 Chard
Carbs 3.74 4.51 Chayote
Cholesterol 0 0
Vitamin D 0 0
Iron 1.8 0.34 Chard
Calcium 51 17 Chard
Potassium 379 125 Chard
Magnesium 81 12 Chard
Sugars 1.1 1.66 Chard
Fiber 1.6 1.7 Chayote
Copper 0.179 0.123 Chard
Zinc 0.36 0.74 Chayote
Starch
Phosphorus 46 18 Chard
Sodium 213 2 Chayote
Vitamin A 6116 0 Chard
Vitamin E 1.89 0.12 Chard
Vitamin D 0 0
Vitamin B1 0.04 0.025 Chard
Vitamin B2 0.09 0.029 Chard
Vitamin B3 0.4 0.47 Chayote
Vitamin B5 0.172 0.249 Chayote
Vitamin B6 0.099 0.076 Chard
Vitamin B12 0 0
Vitamin K 830 4.1 Chard
Folate 14 93 Chayote
Trans Fat 0 0
Saturated Fat 0.03 0.028 Chayote
Monounsaturated Fat 0.04 0.01 Chard
Polyunsaturated fat 0.07 0.057 Chard
Tryptophan 0.017 0.011 Chard
Threonine 0.083 0.04 Chard
Isoleucine 0.147 0.044 Chard
Leucine 0.13 0.077 Chard
Lysine 0.099 0.039 Chard
Methionine 0.019 0.001 Chard
Phenylalanine 0.11 0.047 Chard
Valine 0.11 0.063 Chard
Histidine 0.036 0.015 Chard
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Chard - 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.