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Chayote vs. Marmalade — In-Depth Nutrition Comparison

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Important differences between chayote and marmalade

  • Marmalade has less folate, manganese, and zinc.
  • Chayote's daily need coverage for folate is 21% more.
  • Chayote has 19 times more zinc than marmalade. Chayote has 0.74mg of zinc, while marmalade has 0.04mg.
  • Chayote is lower in sugar.

The food varieties used in the comparison are Chayote, fruit, raw and Marmalade, orange.

Infographic

Chayote vs Marmalade 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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +500%
Contains more PotassiumPotassium +237.8%
Contains more IronIron +126.7%
Contains more CopperCopper +36.7%
Contains more ZincZinc +1750%
Contains more PhosphorusPhosphorus +350%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +845%
Contains more CalciumCalcium +123.5%
Contains more SeleniumSelenium +200%

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.
Chayote
10
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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin CVitamin C +60.4%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +16%
Contains more Vitamin B3Vitamin B3 +803.8%
Contains more Vitamin B5Vitamin B5 +1560%
Contains more Vitamin B6Vitamin B6 +300%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +933.3%
Contains more CholineCholine +206.7%
Contains more Vitamin AVitamin A +∞%
~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
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +173.3%
Contains more FatsFats +∞%
Contains more WaterWater +183.9%
Contains more OtherOther +50%
Contains more CarbsCarbs +1370.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Marmalade DV% diff.
Folate 93µg 9µg 21%
Carbs 4.51g 66.3g 21%
Calories 19kcal 246kcal 11%
Manganese 0.189mg 0.02mg 7%
Zinc 0.74mg 0.04mg 6%
Vitamin B5 0.249mg 0.015mg 5%
Vitamin B6 0.076mg 0.019mg 4%
Fiber 1.7g 0.7g 4%
Copper 0.123mg 0.09mg 4%
Vitamin C 7.7mg 4.8mg 3%
Vitamin K 4.1µg 0µg 3%
Potassium 125mg 37mg 3%
Vitamin B3 0.47mg 0.052mg 3%
Sodium 2mg 56mg 2%
Vitamin B1 0.025mg 0.005mg 2%
Phosphorus 18mg 4mg 2%
Iron 0.34mg 0.15mg 2%
Magnesium 12mg 2mg 2%
Calcium 17mg 38mg 2%
Choline 9.2mg 3mg 1%
Protein 0.82g 0.3g 1%
Selenium 0.2µg 0.6µg 1%
Fats 0.13g 0g 0%
Net carbs 2.81g 65.6g N/A
Sugar 1.66g 60g N/A
Vitamin E 0.12mg 0.06mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B2 0.029mg 0.025mg 0%
Saturated fat 0.028g 0g 0%
Monounsaturated fat 0.01g 0g 0%
Polyunsaturated fat 0.057g 0g 0%
Tryptophan 0.011mg 0.003mg 0%
Threonine 0.04mg 0.005mg 0%
Isoleucine 0.044mg 0.008mg 0%
Leucine 0.077mg 0.007mg 0%
Lysine 0.039mg 0.015mg 0%
Methionine 0.001mg 0.006mg 0%
Phenylalanine 0.047mg 0.01mg 0%
Valine 0.063mg 0.013mg 0%
Histidine 0.015mg 0.006mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Marmalade
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
3%
Marmalade
Minerals Daily Need Coverage Score
13%
Chayote
7%
Marmalade

Comparison summary

Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 0.028g)
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 58.34g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 54mg)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 43)
Which food is cheaper?
Chayote
Chayote is cheaper (difference - $1.4)
Which food is richer in minerals?
Chayote
Chayote is relatively richer in minerals
Which food is richer in vitamins?
Chayote
Chayote is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.