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Chayote vs. Piña colada — In-Depth Nutrition Comparison

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What are the main differences between chayote and piña colada?

  • Chayote is richer in folate, fiber, and zinc, while piña colada is higher in manganese.
  • Chayote's daily need coverage for folate is 20% higher.
  • Piña colada has 6 times less zinc than chayote. Chayote has 0.74mg of zinc, while piña colada has 0.13mg.
  • Chayote is lower in sugar.

We used Chayote, fruit, raw and Alcoholic beverage, pina colada, prepared-from-recipe types in this comparison.

Infographic

Chayote vs Piña colada 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% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +76.1%
Contains more IronIron +61.9%
Contains more CopperCopper +55.7%
Contains more ZincZinc +469.2%
Contains more PhosphorusPhosphorus +157.1%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +179.4%
Contains more SeleniumSelenium +250%

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 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +57.1%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B2Vitamin B2 +70.6%
Contains more Vitamin B3Vitamin B3 +298.3%
Contains more Vitamin B5Vitamin B5 +308.2%
Contains more Vitamin B6Vitamin B6 +68.9%
Contains more Vitamin KVitamin K +4000%
Contains more FolateFolate +675%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +16%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~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
2% 23% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 g
Contains more ProteinProtein +95.2%
Contains more WaterWater +45%
Contains more FatsFats +1346.2%
Contains more CarbsCarbs +402.4%
Contains more OtherOther +3250%

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
93% 5% 2%
Saturated fat: Sat. Fat 1.636 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Poly. FatPolyunsaturated fat +72.7%
Contains more Mono. FatMonounsaturated fat +720%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Piña colada DV% diff.
Folate 93µg 12µg 20%
Manganese 0.189mg 0.528mg 15%
Calories 19kcal 174kcal 8%
Saturated fat 0.028g 1.636g 7%
Fiber 1.7g 0.3g 6%
Zinc 0.74mg 0.13mg 6%
Carbs 4.51g 22.66g 6%
Copper 0.123mg 0.079mg 5%
Vitamin B5 0.249mg 0.061mg 4%
Fats 0.13g 1.88g 3%
Vitamin K 4.1µg 0.1µg 3%
Vitamin C 7.7mg 4.9mg 3%
Choline 9.2mg 2%
Potassium 125mg 71mg 2%
Iron 0.34mg 0.21mg 2%
Phosphorus 18mg 7mg 2%
Vitamin B6 0.076mg 0.045mg 2%
Vitamin B3 0.47mg 0.118mg 2%
Vitamin B2 0.029mg 0.017mg 1%
Magnesium 12mg 8mg 1%
Protein 0.82g 0.42g 1%
Selenium 0.2µg 0.7µg 1%
Calcium 17mg 8mg 1%
Vitamin E 0.12mg 0.02mg 1%
Net carbs 2.81g 22.36g N/A
Sugar 1.66g 22.33g N/A
Sodium 2mg 6mg 0%
Vitamin B1 0.025mg 0.029mg 0%
Monounsaturated fat 0.01g 0.082g 0%
Polyunsaturated fat 0.057g 0.033g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Piña colada
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
4%
Piña colada
Minerals Daily Need Coverage Score
13%
Chayote
13%
Piña colada

Comparison summary

Which food is cheaper?
Piña colada
Piña colada is cheaper (difference - $0.8)
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 20.67g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Chayote
Chayote is lower in Saturated fat (difference - 1.608g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Chayote
Chayote is relatively richer in minerals
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)

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. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/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.