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Chayote vs Rapini - In-Depth Nutrition Comparison

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A recap on differences between Chayote and Rapini

  • Chayote is higher in Copper, yet Rapini is higher in Vitamin K, Iron, Vitamin A RAE, Vitamin C, Vitamin B1, Vitamin E , Calcium, Manganese, and Phosphorus.
  • Rapini covers your daily Vitamin K needs 183% more than Chayote.
  • Chayote contains 3 times more Copper than Rapini. While Chayote contains 0.123mg of Copper, Rapini contains only 0.042mg.

Food varieties used in this article are Chayote, fruit, raw and Broccoli raab, raw.

Infographic

Chayote vs Rapini 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
:
6
Rapini
Contains less Sodium -93.9%
Contains more Copper +192.9%
Contains more Calcium +535.3%
Contains more Iron +529.4%
Contains more Magnesium +83.3%
Contains more Phosphorus +305.6%
Contains more Potassium +56.8%
Equal in Zinc - 0.77
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 13% 9% 8% 12% 1% 21% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Contains less Sodium -93.9%
Contains more Copper +192.9%
Contains more Calcium +535.3%
Contains more Iron +529.4%
Contains more Magnesium +83.3%
Contains more Phosphorus +305.6%
Contains more Potassium +56.8%
Equal in Zinc - 0.77

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
:
9
Rapini
Contains more Folate +12%
Contains more Vitamin A +∞%
Contains more Vitamin E +1250%
Contains more Vitamin C +162.3%
Contains more Vitamin B1 +548%
Contains more Vitamin B2 +344.8%
Contains more Vitamin B3 +159.8%
Contains more Vitamin B5 +29.3%
Contains more Vitamin B6 +125%
Contains more Vitamin K +5363.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Folate +12%
Contains more Vitamin A +∞%
Contains more Vitamin E +1250%
Contains more Vitamin C +162.3%
Contains more Vitamin B1 +548%
Contains more Vitamin B2 +344.8%
Contains more Vitamin B3 +159.8%
Contains more Vitamin B5 +29.3%
Contains more Vitamin B6 +125%
Contains more Vitamin K +5363.4%

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.
Chayote Rapini
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chayote Rapini Opinion
Net carbs 2.81g 0.15g Chayote
Protein 0.82g 3.17g Rapini
Fats 0.13g 0.49g Rapini
Carbs 4.51g 2.85g Chayote
Calories 19kcal 22kcal Rapini
Starch g g
Fructose g 0.17g Rapini
Sugar 1.66g 0.38g Rapini
Fiber 1.7g 2.7g Rapini
Calcium 17mg 108mg Rapini
Iron 0.34mg 2.14mg Rapini
Magnesium 12mg 22mg Rapini
Phosphorus 18mg 73mg Rapini
Potassium 125mg 196mg Rapini
Sodium 2mg 33mg Chayote
Zinc 0.74mg 0.77mg Rapini
Copper 0.123mg 0.042mg Chayote
Vitamin A 0IU 2622IU Rapini
Vitamin E 0.12mg 1.62mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 7.7mg 20.2mg Rapini
Vitamin B1 0.025mg 0.162mg Rapini
Vitamin B2 0.029mg 0.129mg Rapini
Vitamin B3 0.47mg 1.221mg Rapini
Vitamin B5 0.249mg 0.322mg Rapini
Vitamin B6 0.076mg 0.171mg Rapini
Folate 93µg 83µg Chayote
Vitamin B12 0µg 0µg
Vitamin K 4.1µg 224µg Rapini
Tryptophan 0.011mg 0.043mg Rapini
Threonine 0.04mg 0.106mg Rapini
Isoleucine 0.044mg 0.104mg Rapini
Leucine 0.077mg 0.17mg Rapini
Lysine 0.039mg 0.198mg Rapini
Methionine 0.001mg 0.048mg Rapini
Phenylalanine 0.047mg 0.128mg Rapini
Valine 0.063mg 0.153mg Rapini
Histidine 0.015mg 0.066mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.05g Chayote
Monounsaturated Fat 0.01g 0.026g Rapini
Polyunsaturated fat 0.057g 0.13g Rapini

Which food is preferable for your diet?

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

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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
14
Chayote
86
Rapini
Mineral Summary Score
13
Chayote
27
Rapini

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
5%
Chayote
19%
Rapini
Carbohydrates
5%
Chayote
3%
Rapini
Fats
1%
Chayote
2%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.28g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $0.4)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 32)
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. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.