Chayote vs. Chard — In-Depth Nutrition Comparison
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What are the differences between chayote and chard?
- Chayote is higher in folate; however, chard is richer in vitamin K, vitamin A, iron, magnesium, potassium, vitamin E, vitamin C, and manganese.
- Chard's daily need coverage for vitamin K is 269% more.
- Chard contains 10 times less folate than chayote. Chayote contains 93µg of folate, while chard contains 9µg.
- Chayote has less sodium.
We used Chayote, fruit, raw and Chard, swiss, cooked, boiled, drained, without salt types in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more ZincZinc | +124.2% |
| Contains less SodiumSodium | -98.9% |
| Contains more MagnesiumMagnesium | +616.7% |
| Contains more CalciumCalcium | +241.2% |
| Contains more PotassiumPotassium | +339.2% |
| Contains more IronIron | +564.7% |
| Contains more CopperCopper | +32.5% |
| Contains more PhosphorusPhosphorus | +83.3% |
| Contains more ManganeseManganese | +76.7% |
| Contains more SeleniumSelenium | +350% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B3Vitamin B3 | +30.6% |
| Contains more Vitamin B5Vitamin B5 | +52.8% |
| Contains more FolateFolate | +933.3% |
| Contains more Vitamin CVitamin C | +133.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1475% |
| Contains more Vitamin B1Vitamin B1 | +36% |
| Contains more Vitamin B2Vitamin B2 | +196.6% |
| Contains more Vitamin B6Vitamin B6 | +11.8% |
| Contains more Vitamin KVitamin K | +7882.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 4.1µg | 327.3µg | 269% |
| Vitamin A | 0µg | 306µg | 34% |
| Iron | 0.34mg | 2.26mg | 24% |
| Folate | 93µg | 9µg | 21% |
| Magnesium | 12mg | 86mg | 18% |
| Potassium | 125mg | 549mg | 12% |
| Vitamin E | 0.12mg | 1.89mg | 12% |
| Vitamin C | 7.7mg | 18mg | 11% |
| Sodium | 2mg | 179mg | 8% |
| Manganese | 0.189mg | 0.334mg | 6% |
| Calcium | 17mg | 58mg | 4% |
| Copper | 0.123mg | 0.163mg | 4% |
| Zinc | 0.74mg | 0.33mg | 4% |
| Vitamin B2 | 0.029mg | 0.086mg | 4% |
| Choline | 9.2mg | 28.7mg | 4% |
| Protein | 0.82g | 1.88g | 2% |
| Fiber | 1.7g | 2.1g | 2% |
| Phosphorus | 18mg | 33mg | 2% |
| Vitamin B5 | 0.249mg | 0.163mg | 2% |
| Selenium | 0.2µg | 0.9µg | 1% |
| Vitamin B1 | 0.025mg | 0.034mg | 1% |
| Vitamin B3 | 0.47mg | 0.36mg | 1% |
| Vitamin B6 | 0.076mg | 0.085mg | 1% |
| Calories | 19kcal | 20kcal | 0% |
| Protein per 100 calories | 4.3g | 9.4g | N/A |
| Calories per 10 g protein | 232kcal | 106kcal | N/A |
| Weight per 100 calories | 526g | 500g | N/A |
| Fats | 0.13g | 0.08g | 0% |
| Net carbs | 2.81g | 2.03g | N/A |
| Carbs | 4.51g | 4.13g | 0% |
| Sugar | 1.66g | 1.1g | N/A |
| Saturated fat | 0.028g | 0.012g | 0% |
| Monounsaturated fat | 0.01g | 0.016g | 0% |
| Polyunsaturated fat | 0.057g | 0.028g | 0% |
| Tryptophan | 0.011mg | 0.018mg | 0% |
| Threonine | 0.04mg | 0.086mg | 0% |
| Isoleucine | 0.044mg | 0.154mg | 0% |
| Leucine | 0.077mg | 0.135mg | 0% |
| Lysine | 0.039mg | 0.103mg | 0% |
| Methionine | 0.001mg | 0.02mg | 0% |
| Phenylalanine | 0.047mg | 0.114mg | 0% |
| Valine | 0.063mg | 0.114mg | 0% |
| Histidine | 0.015mg | 0.038mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +62.5% |
| Contains more ProteinProtein | +129.3% |
~equal in
Carbs
~4.13g
~equal in
Water
~92.65g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +103.6% |
| Contains less Sat. FatSaturated fat | -57.1% |
| Contains more Mono. FatMonounsaturated fat | +60% |
