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Chayote vs. Lotus root — In-Depth Nutrition Comparison

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Summary of differences between Chayote and Lotus root

  • Chayote has more Folate, however, Lotus root is higher in Vitamin C, Copper, Vitamin B2, Vitamin B6, Fiber, Potassium, Phosphorus, Vitamin B1, and Iron.
  • Lotus root covers your daily need of Vitamin C 40% more than Chayote.
  • Chayote has 7 times more Folate than Lotus root. While Chayote has 93µg of Folate, Lotus root has only 13µg.

These are the specific foods used in this comparison Chayote, fruit, raw and Lotus root, raw.

Infographic

Chayote vs Lotus root 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.
Contains less Sodium -95%
Contains more Zinc +89.7%
Contains more Calcium +164.7%
Contains more Iron +241.2%
Contains more Magnesium +91.7%
Contains more Phosphorus +455.6%
Contains more Potassium +344.8%
Contains more Copper +108.9%
Contains more Manganese +38.1%
Contains more Selenium +250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Contains less Sodium -95%
Contains more Zinc +89.7%
Contains more Calcium +164.7%
Contains more Iron +241.2%
Contains more Magnesium +91.7%
Contains more Phosphorus +455.6%
Contains more Potassium +344.8%
Contains more Copper +108.9%
Contains more Manganese +38.1%
Contains more Selenium +250%

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 B3 +17.5%
Contains more Folate +615.4%
Contains more Vitamin C +471.4%
Contains more Vitamin B1 +540%
Contains more Vitamin B2 +658.6%
Contains more Vitamin B5 +51.4%
Contains more Vitamin B6 +239.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 26% 7% 7% 9% 15% 18% 70% 0% 6% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 147% 40% 51% 8% 23% 60% 10% 0% 0% 0%
Contains more Vitamin B3 +17.5%
Contains more Folate +615.4%
Contains more Vitamin C +471.4%
Contains more Vitamin B1 +540%
Contains more Vitamin B2 +658.6%
Contains more Vitamin B5 +51.4%
Contains more Vitamin B6 +239.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +30%
Contains more Water +19.1%
Contains more Protein +217.1%
Contains more Carbs +282%
Contains more Other +223.3%
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 g
Contains more Fats +30%
Contains more Water +19.1%
Contains more Protein +217.1%
Contains more Carbs +282%
Contains more Other +223.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +185%
Contains more Monounsaturated Fat +100%
Equal in Saturated Fat - 0.03
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Contains more Polyunsaturated fat +185%
Contains more Monounsaturated Fat +100%
Equal in Saturated Fat - 0.03

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Lotus root Opinion
Net carbs 2.81g 12.33g Lotus root
Protein 0.82g 2.6g Lotus root
Fats 0.13g 0.1g Chayote
Carbs 4.51g 17.23g Lotus root
Calories 19kcal 74kcal Lotus root
Sugar 1.66g Lotus root
Fiber 1.7g 4.9g Lotus root
Calcium 17mg 45mg Lotus root
Iron 0.34mg 1.16mg Lotus root
Magnesium 12mg 23mg Lotus root
Phosphorus 18mg 100mg Lotus root
Potassium 125mg 556mg Lotus root
Sodium 2mg 40mg Chayote
Zinc 0.74mg 0.39mg Chayote
Copper 0.123mg 0.257mg Lotus root
Manganese 0.189mg 0.261mg Lotus root
Selenium 0.2µg 0.7µg Lotus root
Vitamin E 0.12mg Chayote
Vitamin C 7.7mg 44mg Lotus root
Vitamin B1 0.025mg 0.16mg Lotus root
Vitamin B2 0.029mg 0.22mg Lotus root
Vitamin B3 0.47mg 0.4mg Chayote
Vitamin B5 0.249mg 0.377mg Lotus root
Vitamin B6 0.076mg 0.258mg Lotus root
Folate 93µg 13µg Chayote
Choline 9.2mg Chayote
Vitamin K 4.1µg Chayote
Tryptophan 0.011mg 0.02mg Lotus root
Threonine 0.04mg 0.051mg Lotus root
Isoleucine 0.044mg 0.054mg Lotus root
Leucine 0.077mg 0.069mg Chayote
Lysine 0.039mg 0.094mg Lotus root
Methionine 0.001mg 0.022mg Lotus root
Phenylalanine 0.047mg 0.047mg
Valine 0.063mg 0.055mg Chayote
Histidine 0.015mg 0.038mg Lotus root
Saturated Fat 0.028g 0.03g Chayote
Monounsaturated Fat 0.01g 0.02g Lotus root
Polyunsaturated fat 0.057g 0.02g Chayote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Lotus root
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Lotus root
Minerals Daily Need Coverage Score
13%
Chayote
30%
Lotus root

Comparison summary

Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 1.66g)
Which food is cheaper?
Lotus root
Lotus root is cheaper (difference - $0.8)
Which food is richer in minerals?
Lotus root
Lotus root is relatively richer in minerals
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 38mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 33)
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. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/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.