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Chayote vs Chinese cabbage - In-Depth Nutrition Comparison

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A recap on differences between Chayote and Chinese cabbage

  • Chayote is higher in Copper, Folate, and Zinc, yet Chinese cabbage is higher in Vitamin C, Vitamin K, Vitamin A RAE, Vitamin B6, Calcium, and Iron.
  • Chinese cabbage covers your daily Vitamin C needs 41% more than Chayote.
  • Chayote contains 6 times more Copper than Chinese cabbage. While Chayote contains 0.123mg of Copper, Chinese cabbage contains only 0.021mg.

Food varieties used in this article are Chayote, fruit, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Chayote vs Chinese cabbage 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -96.9%
Contains more Zinc +289.5%
Contains more Copper +485.7%
Contains more Calcium +517.6%
Contains more Iron +135.3%
Contains more Magnesium +58.3%
Contains more Phosphorus +105.6%
Contains more Potassium +101.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 13% 9% 8% 12% 1% 21% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 30% 14% 16% 23% 9% 6% 7%
Contains less Sodium -96.9%
Contains more Zinc +289.5%
Contains more Copper +485.7%
Contains more Calcium +517.6%
Contains more Iron +135.3%
Contains more Magnesium +58.3%
Contains more Phosphorus +105.6%
Contains more Potassium +101.6%

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
:
Contains more Vitamin E +33.3%
Contains more Vitamin B5 +183%
Contains more Folate +40.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +484.4%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +141.4%
Contains more Vitamin B6 +155.3%
Contains more Vitamin K +1009.8%
Equal in Vitamin B3 - 0.5
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 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin E +33.3%
Contains more Vitamin B5 +183%
Contains more Folate +40.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +484.4%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +141.4%
Contains more Vitamin B6 +155.3%
Contains more Vitamin K +1009.8%
Equal in Vitamin B3 - 0.5

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 Chinese cabbage
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chayote Chinese cabbage Opinion
Net carbs 2.81g 1.18g Chayote
Protein 0.82g 1.5g Chinese cabbage
Fats 0.13g 0.2g Chinese cabbage
Carbs 4.51g 2.18g Chayote
Calories 19kcal 13kcal Chayote
Starch g g
Fructose g g
Sugar 1.66g 1.18g Chinese cabbage
Fiber 1.7g 1g Chayote
Calcium 17mg 105mg Chinese cabbage
Iron 0.34mg 0.8mg Chinese cabbage
Magnesium 12mg 19mg Chinese cabbage
Phosphorus 18mg 37mg Chinese cabbage
Potassium 125mg 252mg Chinese cabbage
Sodium 2mg 65mg Chayote
Zinc 0.74mg 0.19mg Chayote
Copper 0.123mg 0.021mg Chayote
Vitamin A 0IU 4468IU Chinese cabbage
Vitamin E 0.12mg 0.09mg Chayote
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 7.7mg 45mg Chinese cabbage
Vitamin B1 0.025mg 0.04mg Chinese cabbage
Vitamin B2 0.029mg 0.07mg Chinese cabbage
Vitamin B3 0.47mg 0.5mg Chinese cabbage
Vitamin B5 0.249mg 0.088mg Chayote
Vitamin B6 0.076mg 0.194mg Chinese cabbage
Folate 93µg 66µg Chayote
Vitamin B12 0µg 0µg
Vitamin K 4.1µg 45.5µg Chinese cabbage
Tryptophan 0.011mg 0.015mg Chinese cabbage
Threonine 0.04mg 0.049mg Chinese cabbage
Isoleucine 0.044mg 0.085mg Chinese cabbage
Leucine 0.077mg 0.088mg Chinese cabbage
Lysine 0.039mg 0.089mg Chinese cabbage
Methionine 0.001mg 0.009mg Chinese cabbage
Phenylalanine 0.047mg 0.044mg Chayote
Valine 0.063mg 0.066mg Chinese cabbage
Histidine 0.015mg 0.026mg Chinese cabbage
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.027g Chinese cabbage
Monounsaturated Fat 0.01g 0.015g Chinese cabbage
Polyunsaturated fat 0.057g 0.096g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Chinese cabbage
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
56
Chinese cabbage
Mineral Summary Score
13
Chayote
17
Chinese cabbage

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
9%
Chinese cabbage
Carbohydrates
5%
Chayote
2%
Chinese cabbage
Fats
1%
Chayote
1%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 0.48g)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $0.4)
Which food is richer in minerals?
Chinese cabbage
Chinese cabbage is relatively richer in minerals
Which food is richer in vitamins?
Chinese cabbage
Chinese cabbage is relatively richer in vitamins
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 63mg)
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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.