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Chayote vs Chard - In-Depth Nutrition Comparison

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What are the main differences between Chayote and Chard?

  • Chayote is richer in Folate, while Chard is higher in Vitamin K, Vitamin A, Vitamin C, Iron, Magnesium, Vitamin E , Manganese and Potassium.
  • Chard's daily need coverage for Vitamin K is 688% higher.
  • Chard has 7 times less Folate than Chayote. Chayote has 93µg of Folate, while Chard has 14µg.
  • Chayote is lower in Sodium.

We used Chayote, fruit, raw and Chard, swiss, raw types in this comparison.

Infographic

Chayote vs Chard 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
:
6
Chard
Contains more Zinc +105.6%
Contains less Sodium -99.1%
Contains more Iron +429.4%
Contains more Calcium +200%
Contains more Potassium +203.2%
Contains more Magnesium +575%
Contains more Copper +45.5%
Contains more Phosphorus +155.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 6% 12% 9% 41% 21% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 16% 34% 58% 60% 10% 20% 28%
Contains more Zinc +105.6%
Contains less Sodium -99.1%
Contains more Iron +429.4%
Contains more Calcium +200%
Contains more Potassium +203.2%
Contains more Magnesium +575%
Contains more Copper +45.5%
Contains more Phosphorus +155.6%

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
:
7
Chard
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +44.8%
Contains more Folate +564.3%
Contains more Vitamin C +289.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +1475%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +210.3%
Contains more Vitamin B6 +30.3%
Contains more Vitamin K +20143.9%
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 100% 367% 38% 0% 10% 21% 8% 11% 23% 0% 2075% 11%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +44.8%
Contains more Folate +564.3%
Contains more Vitamin C +289.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +1475%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +210.3%
Contains more Vitamin B6 +30.3%
Contains more Vitamin K +20143.9%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Chayote
222
Chard
Mineral Summary Score
13
Chayote
36
Chard

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 the food
Protein
5%
Chayote
11%
Chard
Carbohydrates
5%
Chayote
4%
Chard
Fats
1%
Chayote
1%
Chard

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chayote Chard
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 211mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 32)
Which food contains less Sugars?
Chard
Chard contains less Sugars (difference - 0.56g)
Which food is cheaper?
Chard
Chard is cheaper (difference - $0.4)
Which food is richer in minerals?
Chard
Chard is relatively richer in minerals
Which food is richer in vitamins?
Chard
Chard is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chayote Chard Opinion
Calories 19 19
Protein 0.82 1.8 Chard
Fats 0.13 0.2 Chard
Vitamin C 7.7 30 Chard
Carbs 4.51 3.74 Chayote
Cholesterol 0 0
Vitamin D 0 0
Iron 0.34 1.8 Chard
Calcium 17 51 Chard
Potassium 125 379 Chard
Magnesium 12 81 Chard
Sugars 1.66 1.1 Chard
Fiber 1.7 1.6 Chayote
Copper 0.123 0.179 Chard
Zinc 0.74 0.36 Chayote
Starch
Phosphorus 18 46 Chard
Sodium 2 213 Chayote
Vitamin A 0 6116 Chard
Vitamin E 0.12 1.89 Chard
Vitamin D 0 0
Vitamin B1 0.025 0.04 Chard
Vitamin B2 0.029 0.09 Chard
Vitamin B3 0.47 0.4 Chayote
Vitamin B5 0.249 0.172 Chayote
Vitamin B6 0.076 0.099 Chard
Vitamin B12 0 0
Vitamin K 4.1 830 Chard
Folate 93 14 Chayote
Trans Fat 0 0
Saturated Fat 0.028 0.03 Chayote
Monounsaturated Fat 0.01 0.04 Chard
Polyunsaturated fat 0.057 0.07 Chard
Tryptophan 0.011 0.017 Chard
Threonine 0.04 0.083 Chard
Isoleucine 0.044 0.147 Chard
Leucine 0.077 0.13 Chard
Lysine 0.039 0.099 Chard
Methionine 0.001 0.019 Chard
Phenylalanine 0.047 0.11 Chard
Valine 0.063 0.11 Chard
Histidine 0.015 0.036 Chard
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 of 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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.