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  6. Chayote vs. Chard raw

Chayote vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between chayote and chard raw?

  • Chayote is richer in folate, while chard raw is higher in vitamin K, vitamin A, vitamin C, iron, magnesium, vitamin E, manganese, and potassium.
  • Chard raw's daily need coverage for vitamin K is 688% higher.
  • Chard raw has 7 times less folate than chayote. Chayote has 93µg of folate, while chard raw has 14µg.
  • Chayote is lower in sodium.

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

Infographic

Chayote vs Chard raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 5.1% 11% 13% 41% 20% 7.7% 0.26% 25% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more ZincZinc +105.6%
Contains less SodiumSodium -99.1%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +203.2%
Contains more IronIron +429.4%
Contains more CopperCopper +45.5%
Contains more PhosphorusPhosphorus +155.6%
Contains more ManganeseManganese +93.7%
Contains more SeleniumSelenium +350%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 26% 0% 2.4% 0% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70% 5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B3Vitamin B3 +17.5%
Contains more Vitamin B5Vitamin B5 +44.8%
Contains more FolateFolate +564.3%
Contains more Vitamin CVitamin C +289.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1475%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +210.3%
Contains more Vitamin B6Vitamin B6 +30.3%
Contains more Vitamin KVitamin K +20143.9%
Contains more CholineCholine +95.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Chard raw DV% diff.
Vitamin K 4.1µg 830µg 688%
Vitamin A 0µg 306µg 34%
Vitamin C 7.7mg 30mg 25%
Folate 93µg 14µg 20%
Iron 0.34mg 1.8mg 18%
Magnesium 12mg 81mg 16%
Vitamin E 0.12mg 1.89mg 12%
Sodium 2mg 213mg 9%
Manganese 0.189mg 0.366mg 8%
Potassium 125mg 379mg 7%
Copper 0.123mg 0.179mg 6%
Vitamin B2 0.029mg 0.09mg 5%
Phosphorus 18mg 46mg 4%
Calcium 17mg 51mg 3%
Zinc 0.74mg 0.36mg 3%
Protein 0.82g 1.8g 2%
Vitamin B6 0.076mg 0.099mg 2%
Vitamin B5 0.249mg 0.172mg 2%
Choline 9.2mg 18mg 2%
Selenium 0.2µg 0.9µg 1%
Vitamin B1 0.025mg 0.04mg 1%
Calories 19kcal 19kcal 0%
Fats 0.13g 0.2g 0%
Carbs 4.51g 3.74g 0%
Net carbs 2.81g 2.14g N/A
Sugar 1.66g 1.1g N/A
Fiber 1.7g 1.6g 0%
Vitamin B3 0.47mg 0.4mg 0%
Saturated fat 0.028g 0.03g 0%
Monounsaturated fat 0.01g 0.04g 0%
Polyunsaturated fat 0.057g 0.07g 0%
Tryptophan 0.011mg 0.017mg 0%
Threonine 0.04mg 0.083mg 0%
Isoleucine 0.044mg 0.147mg 0%
Leucine 0.077mg 0.13mg 0%
Lysine 0.039mg 0.099mg 0%
Methionine 0.001mg 0.019mg 0%
Phenylalanine 0.047mg 0.11mg 0%
Valine 0.063mg 0.11mg 0%
Histidine 0.015mg 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more CarbsCarbs +20.6%
Contains more ProteinProtein +119.5%
Contains more FatsFats +53.8%
Contains more OtherOther +433.3%
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.057 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +22.8%
~equal in Saturated fat ~0.03g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/nutrients
  2. Chard raw - 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.