Chayote vs. Leek — In-Depth Nutrition Comparison
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A recap on differences between chayote and leek
- Chayote is higher in folate and zinc, yet leek is higher in vitamin K, vitamin A, iron, manganese, vitamin B6, and vitamin E.
- Leek covers your daily vitamin K needs 36% more than chayote.
- Chayote contains 6 times more zinc than leek. While chayote contains 0.74mg of zinc, leek contains only 0.12mg.
Food varieties used in this article are Chayote, fruit, raw and Leeks, (bulb and lower leaf-portion), raw.
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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.
| Contains more ZincZinc | +516.7% |
| Contains less SodiumSodium | -90% |
| Contains more MagnesiumMagnesium | +133.3% |
| Contains more CalciumCalcium | +247.1% |
| Contains more PotassiumPotassium | +44% |
| Contains more IronIron | +517.6% |
| Contains more PhosphorusPhosphorus | +94.4% |
| Contains more ManganeseManganese | +154.5% |
| Contains more SeleniumSelenium | +400% |
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.
| Contains more Vitamin B3Vitamin B3 | +17.5% |
| Contains more Vitamin B5Vitamin B5 | +77.9% |
| Contains more FolateFolate | +45.3% |
| Contains more Vitamin CVitamin C | +55.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +666.7% |
| Contains more Vitamin B1Vitamin B1 | +140% |
| Contains more Vitamin B6Vitamin B6 | +206.6% |
| Contains more Vitamin KVitamin K | +1046.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 4.1µg | 47µg | 36% |
| Iron | 0.34mg | 2.1mg | 22% |
| Manganese | 0.189mg | 0.481mg | 13% |
| Vitamin B6 | 0.076mg | 0.233mg | 12% |
| Vitamin A | 0µg | 83µg | 9% |
| Folate | 93µg | 64µg | 7% |
| Zinc | 0.74mg | 0.12mg | 6% |
| Vitamin C | 7.7mg | 12mg | 5% |
| Vitamin E | 0.12mg | 0.92mg | 5% |
| Magnesium | 12mg | 28mg | 4% |
| Calcium | 17mg | 59mg | 4% |
| Vitamin B1 | 0.025mg | 0.06mg | 3% |
| Carbs | 4.51g | 14.15g | 3% |
| Vitamin B5 | 0.249mg | 0.14mg | 2% |
| Calories | 19kcal | 61kcal | 2% |
| Phosphorus | 18mg | 35mg | 2% |
| Potassium | 125mg | 180mg | 2% |
| Sodium | 2mg | 20mg | 1% |
| Polyunsaturated fat | 0.057g | 0.166g | 1% |
| Selenium | 0.2µg | 1µg | 1% |
| Protein | 0.82g | 1.5g | 1% |
| Fats | 0.13g | 0.3g | 0% |
| Net carbs | 2.81g | 12.35g | N/A |
| Sugar | 1.66g | 3.9g | N/A |
| Fiber | 1.7g | 1.8g | 0% |
| Copper | 0.123mg | 0.12mg | 0% |
| Vitamin B2 | 0.029mg | 0.03mg | 0% |
| Vitamin B3 | 0.47mg | 0.4mg | 0% |
| Choline | 9.2mg | 9.5mg | 0% |
| Saturated fat | 0.028g | 0.04g | 0% |
| Monounsaturated fat | 0.01g | 0.004g | 0% |
| Tryptophan | 0.011mg | 0.012mg | 0% |
| Threonine | 0.04mg | 0.063mg | 0% |
| Isoleucine | 0.044mg | 0.052mg | 0% |
| Leucine | 0.077mg | 0.096mg | 0% |
| Lysine | 0.039mg | 0.078mg | 0% |
| Methionine | 0.001mg | 0.018mg | 0% |
| Phenylalanine | 0.047mg | 0.055mg | 0% |
| Valine | 0.063mg | 0.056mg | 0% |
| Histidine | 0.015mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +13.5% |
| Contains more ProteinProtein | +82.9% |
| Contains more FatsFats | +130.8% |
| Contains more CarbsCarbs | +213.7% |
| Contains more OtherOther | +250% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -30% |
| Contains more Mono. FatMonounsaturated fat | +150% |
| Contains more Poly. FatPolyunsaturated fat | +191.2% |
