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Chayote vs. Garden cress — In-Depth Nutrition Comparison

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Important differences between chayote and garden cress

  • Chayote has less vitamin K, vitamin A, vitamin C, vitamin B2, manganese, potassium, vitamin B6, iron, phosphorus, and calcium.
  • Garden cress's daily need coverage for vitamin K is 448% more.

The food varieties used in the comparison are Chayote, fruit, raw and Cress, garden, raw.

Infographic

Chayote vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more ZincZinc +221.7%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +216.7%
Contains more CalciumCalcium +376.5%
Contains more PotassiumPotassium +384.8%
Contains more IronIron +282.4%
Contains more CopperCopper +38.2%
Contains more PhosphorusPhosphorus +322.2%
Contains more ManganeseManganese +192.6%
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more FolateFolate +16.3%
Contains more Vitamin CVitamin C +796.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +483.3%
Contains more Vitamin B1Vitamin B1 +220%
Contains more Vitamin B2Vitamin B2 +796.6%
Contains more Vitamin B3Vitamin B3 +112.8%
Contains more Vitamin B6Vitamin B6 +225%
Contains more Vitamin KVitamin K +13117.1%
Contains more CholineCholine +112%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.242mg
~equal in Vitamin B12 ~0µg

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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +217.1%
Contains more FatsFats +438.5%
Contains more CarbsCarbs +22%
Contains more OtherOther +500%
~equal in Water ~89.4g

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -17.9%
Contains more Mono. FatMonounsaturated fat +2290%
Contains more Poly. FatPolyunsaturated fat +300%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chayote Garden cress
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Chayote Garden cress DV% diff.
Vitamin K 4.1µg 541.9µg 448%
Vitamin C 7.7mg 69mg 68%
Vitamin A 0µg 346µg 38%
Vitamin B2 0.029mg 0.26mg 18%
Manganese 0.189mg 0.553mg 16%
Potassium 125mg 606mg 14%
Vitamin B6 0.076mg 0.247mg 13%
Iron 0.34mg 1.3mg 12%
Phosphorus 18mg 76mg 8%
Magnesium 12mg 38mg 6%
Calcium 17mg 81mg 6%
Zinc 0.74mg 0.23mg 5%
Vitamin B1 0.025mg 0.08mg 5%
Copper 0.123mg 0.17mg 5%
Vitamin E 0.12mg 0.7mg 4%
Protein 0.82g 2.6g 4%
Vitamin B3 0.47mg 1mg 3%
Folate 93µg 80µg 3%
Choline 9.2mg 19.5mg 2%
Fiber 1.7g 1.1g 2%
Monounsaturated fat 0.01g 0.239g 1%
Polyunsaturated fat 0.057g 0.228g 1%
Calories 19kcal 32kcal 1%
Selenium 0.2µg 0.9µg 1%
Sodium 2mg 14mg 1%
Fats 0.13g 0.7g 1%
Carbs 4.51g 5.5g 0%
Net carbs 2.81g 4.4g N/A
Sugar 1.66g 4.4g N/A
Vitamin B5 0.249mg 0.242mg 0%
Saturated fat 0.028g 0.023g 0%
Tryptophan 0.011mg 0%
Threonine 0.04mg 0%
Isoleucine 0.044mg 0%
Leucine 0.077mg 0%
Lysine 0.039mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.047mg 0%
Valine 0.063mg 0%
Histidine 0.015mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Garden cress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Chayote
150%
Garden cress
Minerals Daily Need Coverage Score
13%
Chayote
33%
Garden cress

Comparison summary

Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 0.005g)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $0.8)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 2.74g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 12mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.