Chayote vs. Onion rings — In-Depth Nutrition Comparison

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A recap on the differences between chayote and onion rings

Chayote is higher in folate, yet onion rings is higher in vitamin K, fats, vitamin B1, iron, selenium, carbs, and protein.
Onion rings covers your daily vitamin K needs 25% more than chayote.
Chayote contains 3 times more folate than onion rings. While chayote contains 93µg of folate, onion rings contains only 33µg.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Chayote

Onion rings

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Chayote

Onion rings

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%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.057g	7.633g	51%
Omega-3 (ALA)		0.789g	49%
Omega-6 (Linoleic acid)		6.346g	37%
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%
Iron	0.34mg	1.25mg	11%
Starch		25.58g	11%
Carbs	4.51g	33.79g	10%
Selenium	0.2µg	5.6µg	10%
Saturated fat	0.028g	2.137g	10%
Phosphorus	18mg	71mg	8%
Protein	0.82g	4.14g	7%
Vitamin C	7.7mg	1.6mg	7%
Manganese	0.189mg	0.348mg	7%
Vitamin B2	0.029mg	0.116mg	7%
Monounsaturated fat	0.01g	3g	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%
Fiber	1.7g	2.2g	2%
Vitamin E	0.12mg	0.46mg	2%
Fructose		1.26g	2%
Magnesium	12mg	17mg	1%
Calcium	17mg	31mg	1%
Vitamin B5	0.249mg	0.294mg	1%
Protein per 100 calories	4.3g	1.5g	N/A
Calories per 10 g protein	232kcal	667kcal	N/A
Weight per 100 calories	526g	36g	N/A
Unsaturated / Saturated Fat ratio	2.4	5	N/A
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-6 (Gamma-linolenic acid)		0.047g	N/A
Omega-6 (Eicosadienoic acid)		0.003g	N/A