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  6. Chayote vs. Chinese cabbage

Chayote vs. Chinese cabbage — In-Depth Nutrition Comparison

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A recap on the differences between chayote and Chinese cabbage

  • Chayote is higher in copper, folate, and zinc, yet Chinese cabbage is higher in vitamin A, vitamin C, vitamin K, vitamin B6, calcium, and iron.
  • Chinese cabbage covers your daily vitamin A needs 89% 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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more CopperCopper +485.7%
Contains more ZincZinc +289.5%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +18.9%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +517.6%
Contains more PotassiumPotassium +101.6%
Contains more IronIron +135.3%
Contains more PhosphorusPhosphorus +105.6%
Contains more SeleniumSelenium +150%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 26% 0% 2.4% 0% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70% 5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B5Vitamin B5 +183%
Contains more FolateFolate +40.9%
Contains more CholineCholine +43.8%
Contains more Vitamin CVitamin C +484.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +141.4%
Contains more Vitamin B6Vitamin B6 +155.3%
Contains more Vitamin KVitamin K +1009.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.5mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Chinese cabbage DV% diff.
Vitamin C 7.7mg 45mg 41%
Vitamin K 4.1µg 45.5µg 35%
Vitamin A 0µg 223µg 25%
Copper 0.123mg 0.021mg 11%
Vitamin B6 0.076mg 0.194mg 9%
Calcium 17mg 105mg 9%
Folate 93µg 66µg 7%
Iron 0.34mg 0.8mg 6%
Zinc 0.74mg 0.19mg 5%
Potassium 125mg 252mg 4%
Vitamin B2 0.029mg 0.07mg 3%
Sodium 2mg 65mg 3%
Phosphorus 18mg 37mg 3%
Fiber 1.7g 1g 3%
Vitamin B5 0.249mg 0.088mg 3%
Magnesium 12mg 19mg 2%
Carbs 4.51g 2.18g 1%
Choline 9.2mg 6.4mg 1%
Manganese 0.189mg 0.159mg 1%
Selenium 0.2µg 0.5µg 1%
Protein 0.82g 1.5g 1%
Vitamin B1 0.025mg 0.04mg 1%
Calories 19kcal 13kcal 0%
Fats 0.13g 0.2g 0%
Net carbs 2.81g 1.18g N/A
Sugar 1.66g 1.18g N/A
Vitamin E 0.12mg 0.09mg 0%
Vitamin B3 0.47mg 0.5mg 0%
Saturated fat 0.028g 0.027g 0%
Monounsaturated fat 0.01g 0.015g 0%
Polyunsaturated fat 0.057g 0.096g 0%
Tryptophan 0.011mg 0.015mg 0%
Threonine 0.04mg 0.049mg 0%
Isoleucine 0.044mg 0.085mg 0%
Leucine 0.077mg 0.088mg 0%
Lysine 0.039mg 0.089mg 0%
Methionine 0.001mg 0.009mg 0%
Phenylalanine 0.047mg 0.044mg 0%
Valine 0.063mg 0.066mg 0%
Histidine 0.015mg 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more CarbsCarbs +106.9%
Contains more ProteinProtein +82.9%
Contains more FatsFats +53.8%
Contains more OtherOther +166.7%
~equal in Water ~95.32g

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +68.4%
~equal in Saturated fat ~0.027g

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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. 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.