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Chayote vs Cassava - In-Depth Nutrition Comparison

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Summary of differences between Chayote and Cassava

  • Chayote has more Folate, however Cassava is higher in Vitamin C, Manganese, and Vitamin B1.
  • Chayote covers your daily need of Folate 17% more than Cassava.
  • Chayote has 2 times more Zinc than Cassava. While Chayote has 0.74mg of Zinc, Cassava has only 0.34mg.

These are the specific foods used in this comparison Chayote, fruit, raw and Cassava, raw.

Infographic

Chayote vs Cassava 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 Iron +25.9%
Contains more Copper +23%
Contains more Zinc +117.6%
Contains less Sodium -85.7%
Contains more Potassium +116.8%
Contains more Magnesium +75%
Contains more Phosphorus +50%
Equal in Calcium - 16
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 6% 12% 9% 41% 21% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +25.9%
Contains more Copper +23%
Contains more Zinc +117.6%
Contains less Sodium -85.7%
Contains more Potassium +116.8%
Contains more Magnesium +75%
Contains more Phosphorus +50%
Equal in Calcium - 16

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 B5 +132.7%
Contains more Vitamin K +115.8%
Contains more Folate +244.4%
Contains more Vitamin C +167.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +248%
Contains more Vitamin B2 +65.5%
Contains more Vitamin B3 +81.7%
Contains more Vitamin B6 +15.8%
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 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Contains more Vitamin B5 +132.7%
Contains more Vitamin K +115.8%
Contains more Folate +244.4%
Contains more Vitamin C +167.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +248%
Contains more Vitamin B2 +65.5%
Contains more Vitamin B3 +81.7%
Contains more Vitamin B6 +15.8%

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
14
Cassava
Mineral Summary Score
13
Chayote
14
Cassava

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
8%
Cassava
Carbohydrates
5%
Chayote
38%
Cassava
Fats
1%
Chayote
1%
Cassava

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Cassava
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?
Chayote
Chayote is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 94)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.6)
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Chayote Cassava Opinion
Calories 19 160 Cassava
Protein 0.82 1.36 Cassava
Fats 0.13 0.28 Cassava
Vitamin C 7.7 20.6 Cassava
Net carbs 2.809999942779541 36.2599983215332 Cassava
Carbs 4.51 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.34 0.27 Chayote
Calcium 17 16 Chayote
Potassium 125 271 Cassava
Magnesium 12 21 Cassava
Sugar 1.66 1.7 Chayote
Fiber 1.7 1.8 Cassava
Copper 0.123 0.1 Chayote
Zinc 0.74 0.34 Chayote
Starch
Phosphorus 18 27 Cassava
Sodium 2 14 Chayote
Vitamin A 0 13 Cassava
Vitamin E 0.12 0.19 Cassava
Vitamin D 0 0
Vitamin B1 0.025 0.087 Cassava
Vitamin B2 0.029 0.048 Cassava
Vitamin B3 0.47 0.854 Cassava
Vitamin B5 0.249 0.107 Chayote
Vitamin B6 0.076 0.088 Cassava
Vitamin B12 0 0
Vitamin K 4.1 1.9 Chayote
Folate 93 27 Chayote
Trans Fat 0 0
Saturated Fat 0.028 0.074 Chayote
Monounsaturated Fat 0.01 0.075 Cassava
Polyunsaturated fat 0.057 0.048 Chayote
Tryptophan 0.011 0.019 Cassava
Threonine 0.04 0.028 Chayote
Isoleucine 0.044 0.027 Chayote
Leucine 0.077 0.039 Chayote
Lysine 0.039 0.044 Cassava
Methionine 0.001 0.011 Cassava
Phenylalanine 0.047 0.026 Chayote
Valine 0.063 0.035 Chayote
Histidine 0.015 0.02 Cassava
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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.