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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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +43.7%
Contains more Magnesium +50%
Contains more Copper +28.1%
Contains more Zinc +428.6%
Contains less Sodium -81.8%
Contains more Iron +117.6%
Contains more Calcium +70.6%
Equal in Phosphorus - 19
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 6% 12% 9% 41% 21% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 9% 8% 6% 32% 4% 9% 2%
Contains more Potassium +43.7%
Contains more Magnesium +50%
Contains more Copper +28.1%
Contains more Zinc +428.6%
Contains less Sodium -81.8%
Contains more Iron +117.6%
Contains more Calcium +70.6%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 26% 0% 3% 0% 7% 7% 9% 15% 18% 0% 11% 70%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 16% 0% 0% 2% 6% 9% 3% 9% 0% 0% 33%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Chayote Napa cabbage Opinion
Calories 19 12 Chayote
Protein 0.82 1.1 Napa cabbage
Fats 0.13 0.17 Napa cabbage
Vitamin C 7.7 3.2 Chayote
Net carbs 2.809999942779541 2.2300000190734863 Chayote
Carbs 4.51 2.23 Chayote
Cholesterol 0 0
Vitamin D 0 0
Iron 0.34 0.74 Napa cabbage
Calcium 17 29 Napa cabbage
Potassium 125 87 Chayote
Magnesium 12 8 Chayote
Sugar 1.66 Napa cabbage
Fiber 1.7 Chayote
Copper 0.123 0.096 Chayote
Zinc 0.74 0.14 Chayote
Starch
Phosphorus 18 19 Napa cabbage
Sodium 2 11 Chayote
Vitamin A 0 263 Napa cabbage
Vitamin E 0.12 Chayote
Vitamin D 0 0
Vitamin B1 0.025 0.005 Chayote
Vitamin B2 0.029 0.025 Chayote
Vitamin B3 0.47 0.466 Chayote
Vitamin B5 0.249 0.035 Chayote
Vitamin B6 0.076 0.037 Chayote
Vitamin B12 0 0
Vitamin K 4.1 Chayote
Folate 93 43 Chayote
Trans Fat 0 0
Saturated Fat 0.028 Napa cabbage
Monounsaturated Fat 0.01 Chayote
Polyunsaturated fat 0.057 Chayote
Tryptophan 0.011 Chayote
Threonine 0.04 Chayote
Isoleucine 0.044 Chayote
Leucine 0.077 Chayote
Lysine 0.039 Chayote
Methionine 0.001 Chayote
Phenylalanine 0.047 Chayote
Valine 0.063 Chayote
Histidine 0.015 Chayote
Fructose

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.