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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 RAE, 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 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 less Sodium -99.1%
Contains more Zinc +105.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 13% 9% 8% 12% 1% 21% 41%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Chard
7
:
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%
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%
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%

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.
Chard 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 Chayote Opinion
Net carbs 2.14g 2.81g Chayote
Protein 1.8g 0.82g Chard
Fats 0.2g 0.13g Chard
Carbs 3.74g 4.51g Chayote
Calories 19kcal 19kcal
Starch g g
Fructose g g
Sugar 1.1g 1.66g Chard
Fiber 1.6g 1.7g Chayote
Calcium 51mg 17mg Chard
Iron 1.8mg 0.34mg Chard
Magnesium 81mg 12mg Chard
Phosphorus 46mg 18mg Chard
Potassium 379mg 125mg Chard
Sodium 213mg 2mg Chayote
Zinc 0.36mg 0.74mg Chayote
Copper 0.179mg 0.123mg Chard
Vitamin A 6116IU 0IU Chard
Vitamin E 1.89mg 0.12mg Chard
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 30mg 7.7mg Chard
Vitamin B1 0.04mg 0.025mg Chard
Vitamin B2 0.09mg 0.029mg Chard
Vitamin B3 0.4mg 0.47mg Chayote
Vitamin B5 0.172mg 0.249mg Chayote
Vitamin B6 0.099mg 0.076mg Chard
Folate 14µg 93µg Chayote
Vitamin B12 0µg 0µg
Vitamin K 830µg 4.1µg Chard
Tryptophan 0.017mg 0.011mg Chard
Threonine 0.083mg 0.04mg Chard
Isoleucine 0.147mg 0.044mg Chard
Leucine 0.13mg 0.077mg Chard
Lysine 0.099mg 0.039mg Chard
Methionine 0.019mg 0.001mg Chard
Phenylalanine 0.11mg 0.047mg Chard
Valine 0.11mg 0.063mg Chard
Histidine 0.036mg 0.015mg Chard
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.03g 0.028g Chayote
Monounsaturated Fat 0.04g 0.01g Chard
Polyunsaturated fat 0.07g 0.057g Chard

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 Equal
Low glycemic index diet ok

People also compare

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
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 food.
Protein
11%
Chard
5%
Chayote
Carbohydrates
4%
Chard
5%
Chayote
Fats
1%
Chard
1%
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
Chard is lower in Sugar (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)

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. 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.