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Chayote vs Garden asparagus - In-Depth Nutrition Comparison

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Significant differences between Chayote and Garden asparagus

  • Chayote has more Folate, however Garden asparagus is richer in Vitamin K, Iron, Vitamin B1, Vitamin B2, Copper, and Vitamin E .
  • Garden asparagus covers your daily Vitamin K needs 31% more than Chayote.
  • Garden asparagus has 2 times less Folate than Chayote. Chayote has 93µg of Folate, while Garden asparagus has 52µg.

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

Infographic

Chayote vs Garden 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Zinc +37%
Contains more Iron +529.4%
Contains more Calcium +41.2%
Contains more Potassium +61.6%
Contains more Magnesium +16.7%
Contains more Copper +53.7%
Contains more Phosphorus +188.9%
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 6% 12% 9% 41% 21% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Zinc +37%
Contains more Iron +529.4%
Contains more Calcium +41.2%
Contains more Potassium +61.6%
Contains more Magnesium +16.7%
Contains more Copper +53.7%
Contains more Phosphorus +188.9%
Equal in Sodium - 2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +37.5%
Contains more Folate +78.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +841.7%
Contains more Vitamin B1 +472%
Contains more Vitamin B2 +386.2%
Contains more Vitamin B3 +108.1%
Contains more Vitamin B6 +19.7%
Contains more Vitamin K +914.6%
Equal in Vitamin B5 - 0.274
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 26% 0% 3% 0% 7% 7% 9% 15% 18% 0% 11% 70%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Contains more Vitamin C +37.5%
Contains more Folate +78.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +841.7%
Contains more Vitamin B1 +472%
Contains more Vitamin B2 +386.2%
Contains more Vitamin B3 +108.1%
Contains more Vitamin B6 +19.7%
Contains more Vitamin K +914.6%
Equal in Vitamin B5 - 0.274

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Chayote
29
Garden asparagus
Mineral Summary Score
13
Chayote
27
Garden asparagus

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Chayote
13%
Garden asparagus
Carbohydrates
5%
Chayote
4%
Garden asparagus
Fats
1%
Chayote
1%
Garden asparagus

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chayote Garden asparagus
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Garden asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 32)
Which food is cheaper?
Chayote
Chayote is cheaper (difference - $3.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

All nutrients comparison - raw data values

Nutrient Chayote Garden asparagus Opinion
Calories 19 20 Garden asparagus
Protein 0.82 2.2 Garden asparagus
Fats 0.13 0.12 Chayote
Vitamin C 7.7 5.6 Chayote
Net carbs 2.809999942779541 1.7799999713897705 Chayote
Carbs 4.51 3.88 Chayote
Cholesterol 0 0
Vitamin D 0 0
Iron 0.34 2.14 Garden asparagus
Calcium 17 24 Garden asparagus
Potassium 125 202 Garden asparagus
Magnesium 12 14 Garden asparagus
Sugar 1.66 1.88 Chayote
Fiber 1.7 2.1 Garden asparagus
Copper 0.123 0.189 Garden asparagus
Zinc 0.74 0.54 Chayote
Starch
Phosphorus 18 52 Garden asparagus
Sodium 2 2
Vitamin A 0 756 Garden asparagus
Vitamin E 0.12 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.025 0.143 Garden asparagus
Vitamin B2 0.029 0.141 Garden asparagus
Vitamin B3 0.47 0.978 Garden asparagus
Vitamin B5 0.249 0.274 Garden asparagus
Vitamin B6 0.076 0.091 Garden asparagus
Vitamin B12 0 0
Vitamin K 4.1 41.6 Garden asparagus
Folate 93 52 Chayote
Trans Fat 0 0
Saturated Fat 0.028 0.04 Chayote
Monounsaturated Fat 0.01 0 Chayote
Polyunsaturated fat 0.057 0.05 Chayote
Tryptophan 0.011 0.027 Garden asparagus
Threonine 0.04 0.084 Garden asparagus
Isoleucine 0.044 0.075 Garden asparagus
Leucine 0.077 0.128 Garden asparagus
Lysine 0.039 0.104 Garden asparagus
Methionine 0.001 0.031 Garden asparagus
Phenylalanine 0.047 0.075 Garden asparagus
Valine 0.063 0.115 Garden asparagus
Histidine 0.015 0.049 Garden asparagus
Fructose 1 Garden asparagus

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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