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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, and Folate, yet Chinese cabbage is higher in Vitamin C, Vitamin K, Vitamin A, 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
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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
Contains more Copper +485.7%
Contains more Zinc +289.5%
Contains less Sodium -96.9%
Contains more Iron +135.3%
Contains more Calcium +517.6%
Contains more Potassium +101.6%
Contains more Magnesium +58.3%
Contains more Phosphorus +105.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 6% 12% 9% 41% 21% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 32% 23% 14% 7% 6% 16% 9%
Contains more Copper +485.7%
Contains more Zinc +289.5%
Contains less Sodium -96.9%
Contains more Iron +135.3%
Contains more Calcium +517.6%
Contains more Potassium +101.6%
Contains more Magnesium +58.3%
Contains more Phosphorus +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
:
Contains more Vitamin E +33.3%
Contains more Vitamin B5 +183%
Contains more Folate +40.9%
Contains more Vitamin C +484.4%
Contains more Vitamin A +∞%
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 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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 150% 269% 2% 0% 10% 17% 10% 6% 45% 0% 114% 50%
Contains more Vitamin E +33.3%
Contains more Vitamin B5 +183%
Contains more Folate +40.9%
Contains more Vitamin C +484.4%
Contains more Vitamin A +∞%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Chayote Chinese cabbage Opinion
Calories 19 13 Chayote
Protein 0.82 1.5 Chinese cabbage
Fats 0.13 0.2 Chinese cabbage
Vitamin C 7.7 45 Chinese cabbage
Net carbs 2.809999942779541 1.1799999475479126 Chayote
Carbs 4.51 2.18 Chayote
Cholesterol 0 0
Vitamin D 0 0
Iron 0.34 0.8 Chinese cabbage
Calcium 17 105 Chinese cabbage
Potassium 125 252 Chinese cabbage
Magnesium 12 19 Chinese cabbage
Sugar 1.66 1.18 Chinese cabbage
Fiber 1.7 1 Chayote
Copper 0.123 0.021 Chayote
Zinc 0.74 0.19 Chayote
Starch
Phosphorus 18 37 Chinese cabbage
Sodium 2 65 Chayote
Vitamin A 0 4468 Chinese cabbage
Vitamin E 0.12 0.09 Chayote
Vitamin D 0 0
Vitamin B1 0.025 0.04 Chinese cabbage
Vitamin B2 0.029 0.07 Chinese cabbage
Vitamin B3 0.47 0.5 Chinese cabbage
Vitamin B5 0.249 0.088 Chayote
Vitamin B6 0.076 0.194 Chinese cabbage
Vitamin B12 0 0
Vitamin K 4.1 45.5 Chinese cabbage
Folate 93 66 Chayote
Trans Fat 0 0
Saturated Fat 0.028 0.027 Chinese cabbage
Monounsaturated Fat 0.01 0.015 Chinese cabbage
Polyunsaturated fat 0.057 0.096 Chinese cabbage
Tryptophan 0.011 0.015 Chinese cabbage
Threonine 0.04 0.049 Chinese cabbage
Isoleucine 0.044 0.085 Chinese cabbage
Leucine 0.077 0.088 Chinese cabbage
Lysine 0.039 0.089 Chinese cabbage
Methionine 0.001 0.009 Chinese cabbage
Phenylalanine 0.047 0.044 Chayote
Valine 0.063 0.066 Chinese cabbage
Histidine 0.015 0.026 Chinese cabbage
Fructose

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.