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Chayote vs. Napa cabbage — In-Depth Nutrition Comparison

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How are chayote and napa cabbage different?

  • Chayote is higher in folate and zinc; however, napa cabbage is richer in vitamin A.
  • Daily need coverage for folate for chayote is 13% higher.
  • Chayote contains 5 times more zinc than napa cabbage. While chayote contains 0.74mg of zinc, napa cabbage contains only 0.14mg.

Chayote, fruit, raw and Cabbage, napa, cooked are the varieties used in this article.

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Chayote vs Napa cabbage 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 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +43.7%
Contains more CopperCopper +28.1%
Contains more ZincZinc +428.6%
Contains less SodiumSodium -81.8%
Contains more CalciumCalcium +70.6%
Contains more IronIron +117.6%
Contains more SeleniumSelenium +100%
~equal in Phosphorus ~19mg
~equal in Manganese ~0.203mg

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.
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 11% 4.3% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +140.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +16%
Contains more Vitamin B5Vitamin B5 +611.4%
Contains more Vitamin B6Vitamin B6 +105.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +116.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.466mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Napa cabbage DV% diff.
Folate 93µg 43µg 13%
Fiber 1.7g 7%
Iron 0.34mg 0.74mg 5%
Vitamin C 7.7mg 3.2mg 5%
Zinc 0.74mg 0.14mg 5%
Vitamin B5 0.249mg 0.035mg 4%
Vitamin K 4.1µg 3%
Vitamin B6 0.076mg 0.037mg 3%
Copper 0.123mg 0.096mg 3%
Vitamin B1 0.025mg 0.005mg 2%
Choline 9.2mg 2%
Protein 0.82g 1.1g 1%
Potassium 125mg 87mg 1%
Calcium 17mg 29mg 1%
Magnesium 12mg 8mg 1%
Carbs 4.51g 2.23g 1%
Vitamin A 0µg 13µg 1%
Vitamin E 0.12mg 1%
Manganese 0.189mg 0.203mg 1%
Calories 19kcal 12kcal 0%
Fats 0.13g 0.17g 0%
Net carbs 2.81g 2.23g N/A
Sugar 1.66g N/A
Phosphorus 18mg 19mg 0%
Sodium 2mg 11mg 0%
Selenium 0.2µg 0.4µg 0%
Vitamin B2 0.029mg 0.025mg 0%
Vitamin B3 0.47mg 0.466mg 0%
Saturated fat 0.028g 0%
Monounsaturated fat 0.01g 0%
Polyunsaturated fat 0.057g 0%
Tryptophan 0.011mg 0%
Threonine 0.04mg 0%
Isoleucine 0.044mg 0%
Leucine 0.077mg 0%
Lysine 0.039mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.047mg 0%
Valine 0.063mg 0%
Histidine 0.015mg 0%

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% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more CarbsCarbs +102.2%
Contains more OtherOther +76.5%
Contains more ProteinProtein +34.1%
Contains more FatsFats +30.8%
~equal in Water ~96.33g

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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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.