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

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

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 Chard
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar 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 Chard Opinion
Net carbs 2.81g 2.14g Chayote
Protein 0.82g 1.8g Chard
Fats 0.13g 0.2g Chard
Carbs 4.51g 3.74g Chayote
Calories 19kcal 19kcal
Starch g g
Fructose g g
Sugar 1.66g 1.1g Chard
Fiber 1.7g 1.6g Chayote
Calcium 17mg 51mg Chard
Iron 0.34mg 1.8mg Chard
Magnesium 12mg 81mg Chard
Phosphorus 18mg 46mg Chard
Potassium 125mg 379mg Chard
Sodium 2mg 213mg Chayote
Zinc 0.74mg 0.36mg Chayote
Copper 0.123mg 0.179mg Chard
Vitamin A 0IU 6116IU Chard
Vitamin E 0.12mg 1.89mg Chard
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 7.7mg 30mg Chard
Vitamin B1 0.025mg 0.04mg Chard
Vitamin B2 0.029mg 0.09mg Chard
Vitamin B3 0.47mg 0.4mg Chayote
Vitamin B5 0.249mg 0.172mg Chayote
Vitamin B6 0.076mg 0.099mg Chard
Folate 93µg 14µg Chayote
Vitamin B12 0µg 0µg
Vitamin K 4.1µg 830µg Chard
Tryptophan 0.011mg 0.017mg Chard
Threonine 0.04mg 0.083mg Chard
Isoleucine 0.044mg 0.147mg Chard
Leucine 0.077mg 0.13mg Chard
Lysine 0.039mg 0.099mg Chard
Methionine 0.001mg 0.019mg Chard
Phenylalanine 0.047mg 0.11mg Chard
Valine 0.063mg 0.11mg Chard
Histidine 0.015mg 0.036mg Chard
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.03g Chayote
Monounsaturated Fat 0.01g 0.04g Chard
Polyunsaturated fat 0.057g 0.07g Chard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Chard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
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 food.
Protein
5%
Chayote
11%
Chard
Carbohydrates
5%
Chayote
4%
Chard
Fats
1%
Chayote
1%
Chard

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 is lower in Sugar?
Chard
Chard is lower in Sugar (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)

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. 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.