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Chayote vs. Dried fruit — In-Depth Nutrition Comparison

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Differences between chayote and dried fruit

  • Chayote has more folate and vitamin C, while dried fruit has more vitamin A, potassium, iron, vitamin E, copper, fiber, vitamin B3, and phosphorus.
  • Dried fruit's daily need coverage for vitamin A is 72% higher.
  • Dried fruit contains 9 times less folate than chayote. Chayote contains 93µg of folate, while dried fruit contains 10µg.

The food types used in this comparison are Chayote, fruit, raw and Apricots, dried, sulfured, uncooked.

Infographic

Chayote vs Dried fruit 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" 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more ZincZinc +89.7%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +223.5%
Contains more PotassiumPotassium +829.6%
Contains more IronIron +682.4%
Contains more CopperCopper +178.9%
Contains more PhosphorusPhosphorus +294.4%
Contains more ManganeseManganese +24.3%
Contains more SeleniumSelenium +1000%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +670%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin KVitamin K +32.3%
Contains more FolateFolate +830%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3508.3%
Contains more Vitamin B2Vitamin B2 +155.2%
Contains more Vitamin B3Vitamin B3 +450.9%
Contains more Vitamin B5Vitamin B5 +107.2%
Contains more Vitamin B6Vitamin B6 +88.2%
Contains more CholineCholine +51.1%
~equal in Vitamin D ~0µg
~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% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +205.1%
Contains more ProteinProtein +313.4%
Contains more FatsFats +292.3%
Contains more CarbsCarbs +1288.9%
Contains more OtherOther +756.7%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated fat -39.3%
Contains more Mono. FatMonounsaturated fat +640%
Contains more Poly. FatPolyunsaturated fat +29.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Dried fruit DV% diff.
Potassium 125mg 1162mg 31%
Iron 0.34mg 2.66mg 29%
Vitamin E 0.12mg 4.33mg 28%
Copper 0.123mg 0.343mg 24%
Fiber 1.7g 7.3g 22%
Folate 93µg 10µg 21%
Vitamin A 0µg 180µg 20%
Carbs 4.51g 62.64g 19%
Fructose 12.47g 16%
Vitamin B3 0.47mg 2.589mg 13%
Calories 19kcal 241kcal 11%
Phosphorus 18mg 71mg 8%
Vitamin C 7.7mg 1mg 7%
Vitamin B6 0.076mg 0.143mg 5%
Magnesium 12mg 32mg 5%
Protein 0.82g 3.39g 5%
Vitamin B5 0.249mg 0.516mg 5%
Calcium 17mg 55mg 4%
Selenium 0.2µg 2.2µg 4%
Zinc 0.74mg 0.39mg 3%
Vitamin B2 0.029mg 0.074mg 3%
Manganese 0.189mg 0.235mg 2%
Vitamin B1 0.025mg 0.015mg 1%
Choline 9.2mg 13.9mg 1%
Fats 0.13g 0.51g 1%
Vitamin K 4.1µg 3.1µg 1%
Net carbs 2.81g 55.34g N/A
Sugar 1.66g 53.44g N/A
Starch 0.35g 0%
Sodium 2mg 10mg 0%
Saturated fat 0.028g 0.017g 0%
Monounsaturated fat 0.01g 0.074g 0%
Polyunsaturated fat 0.057g 0.074g 0%
Tryptophan 0.011mg 0.016mg 0%
Threonine 0.04mg 0.073mg 0%
Isoleucine 0.044mg 0.063mg 0%
Leucine 0.077mg 0.105mg 0%
Lysine 0.039mg 0.083mg 0%
Methionine 0.001mg 0.015mg 0%
Phenylalanine 0.047mg 0.062mg 0%
Valine 0.063mg 0.078mg 0%
Histidine 0.015mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
24%
Dried fruit
Minerals Daily Need Coverage Score
13%
Chayote
44%
Dried fruit

Comparison summary

Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 0.011g)
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 51.78g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 31)
Which food is cheaper?
Chayote
Chayote is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.