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Chayote vs. Asparagus — In-Depth Nutrition Comparison

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Significant differences between chayote and asparagus

  • Chayote has more folate; however, asparagus is richer in vitamin K, iron, vitamin A, vitamin B1, vitamin B2, copper, and vitamin E.
  • Asparagus covers your daily vitamin K needs 31% more than chayote.
  • Asparagus has 2 times less folate than chayote. Chayote has 93µg of folate, while asparagus has 52µg.

Specific food types used in this comparison are Chayote, fruit, raw and Asparagus, raw.

Infographic

Chayote vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more ZincZinc +37%
Contains more ManganeseManganese +19.6%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +41.2%
Contains more PotassiumPotassium +61.6%
Contains more IronIron +529.4%
Contains more CopperCopper +53.7%
Contains more PhosphorusPhosphorus +188.9%
Contains more SeleniumSelenium +1050%
~equal in Sodium ~2mg

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +37.5%
Contains more FolateFolate +78.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +841.7%
Contains more Vitamin B1Vitamin B1 +472%
Contains more Vitamin B2Vitamin B2 +386.2%
Contains more Vitamin B3Vitamin B3 +108.1%
Contains more Vitamin B6Vitamin B6 +19.7%
Contains more Vitamin KVitamin K +914.6%
Contains more CholineCholine +73.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.274mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Asparagus DV% diff.
Vitamin K 4.1µg 41.6µg 31%
Iron 0.34mg 2.14mg 23%
Folate 93µg 52µg 10%
Vitamin B1 0.025mg 0.143mg 10%
Vitamin B2 0.029mg 0.141mg 9%
Copper 0.123mg 0.189mg 7%
Vitamin E 0.12mg 1.13mg 7%
Phosphorus 18mg 52mg 5%
Selenium 0.2µg 2.3µg 4%
Vitamin A 0µg 38µg 4%
Vitamin B3 0.47mg 0.978mg 3%
Protein 0.82g 2.2g 3%
Vitamin C 7.7mg 5.6mg 2%
Potassium 125mg 202mg 2%
Fiber 1.7g 2.1g 2%
Zinc 0.74mg 0.54mg 2%
Choline 9.2mg 16mg 1%
Vitamin B6 0.076mg 0.091mg 1%
Vitamin B5 0.249mg 0.274mg 1%
Fructose 1g 1%
Manganese 0.189mg 0.158mg 1%
Calcium 17mg 24mg 1%
Calories 19kcal 20kcal 0%
Fats 0.13g 0.12g 0%
Carbs 4.51g 3.88g 0%
Net carbs 2.81g 1.78g N/A
Magnesium 12mg 14mg 0%
Sugar 1.66g 1.88g N/A
Sodium 2mg 2mg 0%
Saturated fat 0.028g 0.04g 0%
Monounsaturated fat 0.01g 0g 0%
Polyunsaturated fat 0.057g 0.05g 0%
Tryptophan 0.011mg 0.027mg 0%
Threonine 0.04mg 0.084mg 0%
Isoleucine 0.044mg 0.075mg 0%
Leucine 0.077mg 0.128mg 0%
Lysine 0.039mg 0.104mg 0%
Methionine 0.001mg 0.031mg 0%
Phenylalanine 0.047mg 0.075mg 0%
Valine 0.063mg 0.115mg 0%
Histidine 0.015mg 0.049mg 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: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more CarbsCarbs +16.2%
Contains more ProteinProtein +168.3%
Contains more OtherOther +93.3%
~equal in Fats ~0.12g
~equal in Water ~93.22g

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -30%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +14%

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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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.