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Chayote vs Napa cabbage - In-Depth Nutrition Comparison

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How are Chayote and Napa cabbage different?

  • Chayote has more Folate, and Zinc than Napa cabbage.
  • Daily need coverage for Folate from 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.

Infographic

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +50%
Contains more Potassium +43.7%
Contains less Sodium -81.8%
Contains more Zinc +428.6%
Contains more Copper +28.1%
Contains more Calcium +70.6%
Contains more Iron +117.6%
Equal in Phosphorus - 19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 13% 9% 8% 12% 1% 21% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 28% 6% 9% 8% 2% 4% 32%
Contains more Magnesium +50%
Contains more Potassium +43.7%
Contains less Sodium -81.8%
Contains more Zinc +428.6%
Contains more Copper +28.1%
Contains more Calcium +70.6%
Contains more Iron +117.6%
Equal in Phosphorus - 19

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +140.6%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +16%
Contains more Vitamin B5 +611.4%
Contains more Vitamin B6 +105.4%
Contains more Folate +116.3%
Contains more Vitamin A +∞%
Equal in Vitamin B3 - 0.466
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 26% 7% 7% 9% 15% 18% 70% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Contains more Vitamin C +140.6%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +16%
Contains more Vitamin B5 +611.4%
Contains more Vitamin B6 +105.4%
Contains more Folate +116.3%
Contains more Vitamin A +∞%
Equal in Vitamin B3 - 0.466

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chayote Napa cabbage
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chayote Napa cabbage Opinion
Net carbs 2.81g 2.23g Chayote
Protein 0.82g 1.1g Napa cabbage
Fats 0.13g 0.17g Napa cabbage
Carbs 4.51g 2.23g Chayote
Calories 19kcal 12kcal Chayote
Starch g g
Fructose g g
Sugar 1.66g g Napa cabbage
Fiber 1.7g g Chayote
Calcium 17mg 29mg Napa cabbage
Iron 0.34mg 0.74mg Napa cabbage
Magnesium 12mg 8mg Chayote
Phosphorus 18mg 19mg Napa cabbage
Potassium 125mg 87mg Chayote
Sodium 2mg 11mg Chayote
Zinc 0.74mg 0.14mg Chayote
Copper 0.123mg 0.096mg Chayote
Vitamin A 0IU 263IU Napa cabbage
Vitamin E 0.12mg mg Chayote
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 7.7mg 3.2mg Chayote
Vitamin B1 0.025mg 0.005mg Chayote
Vitamin B2 0.029mg 0.025mg Chayote
Vitamin B3 0.47mg 0.466mg Chayote
Vitamin B5 0.249mg 0.035mg Chayote
Vitamin B6 0.076mg 0.037mg Chayote
Folate 93µg 43µg Chayote
Vitamin B12 0µg 0µg
Vitamin K 4.1µg µg Chayote
Tryptophan 0.011mg mg Chayote
Threonine 0.04mg mg Chayote
Isoleucine 0.044mg mg Chayote
Leucine 0.077mg mg Chayote
Lysine 0.039mg mg Chayote
Methionine 0.001mg mg Chayote
Phenylalanine 0.047mg mg Chayote
Valine 0.063mg mg Chayote
Histidine 0.015mg mg Chayote
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g g Napa cabbage
Monounsaturated Fat 0.01g g Chayote
Polyunsaturated fat 0.057g g Chayote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Napa cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Chayote
7
Napa cabbage
Mineral Summary Score
13
Chayote
12
Napa cabbage

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Chayote
7%
Napa cabbage
Carbohydrates
5%
Chayote
2%
Napa cabbage
Fats
1%
Chayote
1%
Napa cabbage

Comparison summary

Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 1.66g)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $0.8)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 32)
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)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.