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  6. Chayote vs. Onion rings

Chayote vs. Onion rings — In-Depth Nutrition Comparison

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A recap on differences between chayote and onion rings

  • Chayote is higher in folate and vitamin C, yet onion rings is higher in vitamin K, vitamin B1, iron, selenium, phosphorus, and manganese.
  • Onion rings covers your daily vitamin K needs 25% more than chayote.
  • Chayote contains 5 times more vitamin C than onion rings. While chayote contains 7.7mg of vitamin C, onion rings contains only 1.6mg.
  • The amount of saturated fat in chayote is lower.

Food varieties used in this article are Chayote, fruit, raw and Onion rings, breaded, par fried, frozen, prepared, heated in oven.

Infographic

Chayote vs Onion rings infographic
Infographic link

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 12% 9.3% 11% 47% 24% 11% 30% 48% 45% 31%
Contains more CopperCopper +68.5%
Contains more ZincZinc +76.2%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +41.7%
Contains more CalciumCalcium +82.4%
Contains more IronIron +267.6%
Contains more PhosphorusPhosphorus +294.4%
Contains more ManganeseManganese +84.1%
Contains more SeleniumSelenium +2700%
~equal in Potassium ~123mg

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 5.3% 0% 9.2% 0% 46% 27% 25% 18% 27% 0% 85% 25% 5.8%
Contains more Vitamin CVitamin C +381.3%
Contains more FolateFolate +181.8%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin B1Vitamin B1 +640%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +187%
Contains more Vitamin B5Vitamin B5 +18.1%
Contains more Vitamin B6Vitamin B6 +53.9%
Contains more Vitamin KVitamin K +731.7%
Contains more CholineCholine +16.3%
~equal in Vitamin A ~0µg
~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
4% 14% 34% 46%
Protein: 4.14 g
Fats: 14.3 g
Carbs: 33.79 g
Water: 46.37 g
Other: 1.4 g
Contains more WaterWater +103.2%
Contains more ProteinProtein +404.9%
Contains more FatsFats +10900%
Contains more CarbsCarbs +649.2%
Contains more OtherOther +366.7%

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
17% 23% 60%
Saturated fat: Sat. Fat 2.137 g
Monounsaturated fat: Mono. Fat 3 g
Polyunsaturated fat: Poly. Fat 7.633 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +29900%
Contains more Poly. FatPolyunsaturated fat +13291.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Onion rings DV% diff.
Polyunsaturated fat 0.057g 7.633g 51%
Vitamin K 4.1µg 34.1µg 25%
Fats 0.13g 14.3g 22%
Sodium 2mg 370mg 16%
Folate 93µg 33µg 15%
Calories 19kcal 276kcal 13%
Vitamin B1 0.025mg 0.185mg 13%
Starch 25.58g 11%
Iron 0.34mg 1.25mg 11%
Saturated fat 0.028g 2.137g 10%
Carbs 4.51g 33.79g 10%
Selenium 0.2µg 5.6µg 10%
Phosphorus 18mg 71mg 8%
Manganese 0.189mg 0.348mg 7%
Vitamin B2 0.029mg 0.116mg 7%
Monounsaturated fat 0.01g 3g 7%
Protein 0.82g 4.14g 7%
Vitamin C 7.7mg 1.6mg 7%
Copper 0.123mg 0.073mg 6%
Vitamin B3 0.47mg 1.349mg 5%
Zinc 0.74mg 0.42mg 3%
Vitamin B6 0.076mg 0.117mg 3%
Vitamin E 0.12mg 0.46mg 2%
Fiber 1.7g 2.2g 2%
Fructose 1.26g 2%
Vitamin B5 0.249mg 0.294mg 1%
Calcium 17mg 31mg 1%
Magnesium 12mg 17mg 1%
Net carbs 2.81g 31.59g N/A
Potassium 125mg 123mg 0%
Sugar 1.66g 5.1g N/A
Trans fat 0g 0.053g N/A
Choline 9.2mg 10.7mg 0%
Tryptophan 0.011mg 0.07mg 0%
Threonine 0.04mg 0.15mg 0%
Isoleucine 0.044mg 0.214mg 0%
Leucine 0.077mg 0.35mg 0%
Lysine 0.039mg 0.151mg 0%
Methionine 0.001mg 0.081mg 0%
Phenylalanine 0.047mg 0.243mg 0%
Valine 0.063mg 0.216mg 0%
Histidine 0.015mg 0.109mg 0%
Omega-3 - ALA 0.789g N/A
Omega-6 - Gamma-linoleic acid 0.047g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 6.346g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Onion rings
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
21%
Onion rings
Minerals Daily Need Coverage Score
13%
Chayote
27%
Onion rings

Comparison summary

Which food is richer in minerals?
Onion rings
Onion rings is relatively richer in minerals
Which food is cheaper?
Onion rings
Onion rings is cheaper (difference - $0.8)
Which food is richer in vitamins?
Onion rings
Onion rings is relatively richer in vitamins
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 3.44g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 368mg)
Which food is lower in Saturated fat?
Chayote
Chayote is lower in Saturated fat (difference - 2.109g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Onion rings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170415/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.