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  6. Chayote vs. Rapini

Chayote vs. Rapini — In-Depth Nutrition Comparison

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A recap on the differences between chayote and rapini

  • Chayote is higher in copper, yet rapini is higher in vitamin K, vitamin A, iron, 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
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 5.1% 11% 13% 41% 20% 7.7% 0.26% 25% 1.1%
Rapini
Rapini
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more CopperCopper +192.9%
Contains less SodiumSodium -93.9%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +535.3%
Contains more PotassiumPotassium +56.8%
Contains more IronIron +529.4%
Contains more PhosphorusPhosphorus +305.6%
Contains more ManganeseManganese +109%
Contains more SeleniumSelenium +400%
~equal in Zinc ~0.77mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 26% 0% 0% 2.4% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70%
Rapini
Rapini
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 67% 0% 44% 32% 41% 30% 23% 19% 39% 0% 560% 62%
Contains more FolateFolate +12%
Contains more Vitamin CVitamin C +162.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1250%
Contains more Vitamin B1Vitamin B1 +548%
Contains more Vitamin B2Vitamin B2 +344.8%
Contains more Vitamin B3Vitamin B3 +159.8%
Contains more Vitamin B5Vitamin B5 +29.3%
Contains more Vitamin B6Vitamin B6 +125%
Contains more Vitamin KVitamin K +5363.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Rapini DV% diff.
Vitamin K 4.1µg 224µg 183%
Iron 0.34mg 2.14mg 23%
Vitamin A 0µg 131µg 15%
Vitamin C 7.7mg 20.2mg 14%
Vitamin B1 0.025mg 0.162mg 11%
Vitamin E 0.12mg 1.62mg 10%
Calcium 17mg 108mg 9%
Copper 0.123mg 0.042mg 9%
Manganese 0.189mg 0.395mg 9%
Phosphorus 18mg 73mg 8%
Vitamin B2 0.029mg 0.129mg 8%
Vitamin B6 0.076mg 0.171mg 7%
Protein 0.82g 3.17g 5%
Vitamin B3 0.47mg 1.221mg 5%
Fiber 1.7g 2.7g 4%
Folate 93µg 83µg 3%
Magnesium 12mg 22mg 2%
Potassium 125mg 196mg 2%
Choline 9.2mg 18.3mg 2%
Fats 0.13g 0.49g 1%
Carbs 4.51g 2.85g 1%
Sodium 2mg 33mg 1%
Selenium 0.2µg 1µg 1%
Vitamin B5 0.249mg 0.322mg 1%
Calories 19kcal 22kcal 0%
Protein per 100 calories 4.3g 14g N/A
Calories per 10 g protein 232kcal 69kcal N/A
Weight per 100 calories 526g 455g N/A
Net carbs 2.81g 0.15g N/A
Sugar 1.66g 0.38g N/A
Zinc 0.74mg 0.77mg 0%
Saturated fat 0.028g 0.05g 0%
Monounsaturated fat 0.01g 0.026g 0%
Polyunsaturated fat 0.057g 0.13g 0%
Tryptophan 0.011mg 0.043mg 0%
Threonine 0.04mg 0.106mg 0%
Isoleucine 0.044mg 0.104mg 0%
Leucine 0.077mg 0.17mg 0%
Lysine 0.039mg 0.198mg 0%
Methionine 0.001mg 0.048mg 0%
Phenylalanine 0.047mg 0.128mg 0%
Valine 0.063mg 0.153mg 0%
Histidine 0.015mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Rapini
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more CarbsCarbs +58.2%
Contains more ProteinProtein +286.6%
Contains more FatsFats +276.9%
Contains more OtherOther +213.3%
~equal in Water ~92.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.057 g
Rapini
Rapini
2
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -44%
Contains more Mono. FatMonounsaturated fat +160%
Contains more Poly. FatPolyunsaturated fat +128.1%

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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. 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.