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Chayote vs. Minestrone — In-Depth Nutrition Comparison

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How are chayote and minestrone different?

  • Chayote is higher in folate, copper, vitamin C, and fiber; however, minestrone is richer in vitamin A.
  • Daily need coverage for folate for chayote is 20% higher.
  • Chayote contains 15 times more vitamin C than minestrone. While chayote contains 7.7mg of vitamin C, minestrone contains only 0.5mg.
  • Chayote has less sodium.

Chayote, fruit, raw and Soup, minestrone, canned, prepared with equal volume water are the varieties used in this article.

Infographic

Chayote vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +21.4%
Contains more CopperCopper +141.2%
Contains more ZincZinc +138.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +24.3%
Contains more SeleniumSelenium +∞%
Contains more IronIron +11.8%
Contains more PhosphorusPhosphorus +27.8%
~equal in Potassium ~130mg

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +1440%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +13.6%
Contains more Vitamin B2Vitamin B2 +61.1%
Contains more Vitamin B3Vitamin B3 +20.2%
Contains more Vitamin B5Vitamin B5 +77.9%
Contains more Vitamin B6Vitamin B6 +85.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +520%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +115.9%
Contains more FatsFats +700%
Contains more OtherOther +300%
~equal in Carbs ~4.66g
~equal in Water ~91.33g

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -87.8%
Contains more Mono. FatMonounsaturated fat +2800%
Contains more Poly. FatPolyunsaturated fat +707%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Minestrone DV% diff.
Folate 93µg 15µg 20%
Sodium 2mg 254mg 11%
Copper 0.123mg 0.051mg 8%
Vitamin C 7.7mg 0.5mg 8%
Vitamin A 0µg 49µg 5%
Fiber 1.7g 0.4g 5%
Zinc 0.74mg 0.31mg 4%
Vitamin K 4.1µg 3%
Vitamin B6 0.076mg 0.041mg 3%
Polyunsaturated fat 0.057g 0.46g 3%
Vitamin B5 0.249mg 0.14mg 2%
Protein 0.82g 1.77g 2%
Manganese 0.189mg 0.152mg 2%
Choline 9.2mg 2%
Magnesium 12mg 3mg 2%
Saturated fat 0.028g 0.23g 1%
Phosphorus 18mg 23mg 1%
Vitamin E 0.12mg 1%
Vitamin B2 0.029mg 0.018mg 1%
Monounsaturated fat 0.01g 0.29g 1%
Fats 0.13g 1.04g 1%
Calories 19kcal 34kcal 1%
Carbs 4.51g 4.66g 0%
Net carbs 2.81g 4.26g N/A
Cholesterol 0mg 1mg 0%
Calcium 17mg 14mg 0%
Potassium 125mg 130mg 0%
Iron 0.34mg 0.38mg 0%
Sugar 1.66g N/A
Selenium 0.2µg 0%
Vitamin B1 0.025mg 0.022mg 0%
Vitamin B3 0.47mg 0.391mg 0%
Tryptophan 0.011mg 0.013mg 0%
Threonine 0.04mg 0.043mg 0%
Isoleucine 0.044mg 0.054mg 0%
Leucine 0.077mg 0.098mg 0%
Lysine 0.039mg 0.076mg 0%
Methionine 0.001mg 0.018mg 0%
Phenylalanine 0.047mg 0.064mg 0%
Valine 0.063mg 0.074mg 0%
Histidine 0.015mg 0.03mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Minestrone
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
5%
Minestrone
Minerals Daily Need Coverage Score
13%
Chayote
12%
Minestrone

Comparison summary

Which food is lower in Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 1.66g)
Which food is cheaper?
Minestrone
Minestrone is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Chayote
Chayote is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 252mg)
Which food is lower in Saturated fat?
Chayote
Chayote is lower in Saturated fat (difference - 0.202g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 47)
Which food is richer in vitamins?
Chayote
Chayote is relatively richer in vitamins
Which food is richer in minerals?
?
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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.