Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Chayote vs Cauliflower - In-Depth Nutrition Comparison

Compare

The main differences between Chayote and Cauliflower

  • Chayote is richer in Copper, and Folate, yet Cauliflower is richer in Vitamin C, Vitamin K, Vitamin B5, Vitamin B6, Choline, and Potassium.
  • Daily need coverage for Vitamin C from Cauliflower is 45% higher.
  • Chayote contains 3 times more Copper than Cauliflower. Chayote contains 0.123mg of Copper, while Cauliflower contains 0.039mg.

Food types used in this article are Chayote, fruit, raw and Cauliflower, raw.

Infographic

Chayote vs Cauliflower 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 -93.3%
Contains more Zinc +174.1%
Contains more Copper +215.4%
Contains more Calcium +29.4%
Contains more Iron +23.5%
Contains more Magnesium +25%
Contains more Phosphorus +144.4%
Contains more Potassium +139.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 13% 9% 8% 12% 1% 21% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Contains less Sodium -93.3%
Contains more Zinc +174.1%
Contains more Copper +215.4%
Contains more Calcium +29.4%
Contains more Iron +23.5%
Contains more Magnesium +25%
Contains more Phosphorus +144.4%
Contains more Potassium +139.2%

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 +50%
Contains more Folate +63.2%
Contains more Vitamin C +526%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +106.9%
Contains more Vitamin B5 +167.9%
Contains more Vitamin B6 +142.1%
Contains more Vitamin K +278%
Equal in Vitamin B3 - 0.507
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 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin E +50%
Contains more Folate +63.2%
Contains more Vitamin C +526%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +106.9%
Contains more Vitamin B5 +167.9%
Contains more Vitamin B6 +142.1%
Contains more Vitamin K +278%
Equal in Vitamin B3 - 0.507

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

All nutrients comparison - raw data values

Nutrient Chayote Cauliflower Opinion
Net carbs 2.81g 2.97g Cauliflower
Protein 0.82g 1.92g Cauliflower
Fats 0.13g 0.28g Cauliflower
Carbs 4.51g 4.97g Cauliflower
Calories 19kcal 25kcal Cauliflower
Starch g g
Fructose g 0.97g Cauliflower
Sugar 1.66g 1.91g Chayote
Fiber 1.7g 2g Cauliflower
Calcium 17mg 22mg Cauliflower
Iron 0.34mg 0.42mg Cauliflower
Magnesium 12mg 15mg Cauliflower
Phosphorus 18mg 44mg Cauliflower
Potassium 125mg 299mg Cauliflower
Sodium 2mg 30mg Chayote
Zinc 0.74mg 0.27mg Chayote
Copper 0.123mg 0.039mg Chayote
Vitamin A 0IU 0IU
Vitamin E 0.12mg 0.08mg Chayote
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 7.7mg 48.2mg Cauliflower
Vitamin B1 0.025mg 0.05mg Cauliflower
Vitamin B2 0.029mg 0.06mg Cauliflower
Vitamin B3 0.47mg 0.507mg Cauliflower
Vitamin B5 0.249mg 0.667mg Cauliflower
Vitamin B6 0.076mg 0.184mg Cauliflower
Folate 93µg 57µg Chayote
Vitamin B12 0µg 0µg
Vitamin K 4.1µg 15.5µg Cauliflower
Tryptophan 0.011mg 0.02mg Cauliflower
Threonine 0.04mg 0.076mg Cauliflower
Isoleucine 0.044mg 0.071mg Cauliflower
Leucine 0.077mg 0.106mg Cauliflower
Lysine 0.039mg 0.217mg Cauliflower
Methionine 0.001mg 0.02mg Cauliflower
Phenylalanine 0.047mg 0.065mg Cauliflower
Valine 0.063mg 0.125mg Cauliflower
Histidine 0.015mg 0.056mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.13g Chayote
Monounsaturated Fat 0.01g 0.034g Cauliflower
Polyunsaturated fat 0.057g 0.031g Chayote

Which food is preferable for your diet?

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

People also compare

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
30
Cauliflower
Mineral Summary Score
13
Chayote
13
Cauliflower

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
12%
Cauliflower
Carbohydrates
5%
Chayote
5%
Cauliflower
Fats
1%
Chayote
1%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.102g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 0)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.4)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.