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  6. Chayote vs. Poi

Chayote vs. Poi — In-Depth Nutrition Comparison

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How are Chayote and Poi different?

  • Chayote has more Folate, and Fiber, however, Poi is richer in Vitamin B6, Vitamin E , Vitamin B1, Manganese, and Iron.
  • Chayote covers your daily need of Folate 18% more than Poi.
  • Chayote has 4 times more Fiber than Poi. Chayote has 1.7g of Fiber, while Poi has 0.4g.

Chayote, fruit, raw and Poi types were used in this article.

Infographic

Chayote vs Poi 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.
Chayote
Chayote
3
:
7
Poi
Poi
Contains less Sodium -83.3%
Contains more Zinc +236.4%
Contains more Iron +158.8%
Contains more Magnesium +100%
Contains more Phosphorus +116.7%
Contains more Potassium +46.4%
Contains more Copper +35%
Contains more Manganese +95.8%
Contains more Selenium +250%
Equal in Calcium - 16
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains less Sodium -83.3%
Contains more Zinc +236.4%
Contains more Iron +158.8%
Contains more Magnesium +100%
Contains more Phosphorus +116.7%
Contains more Potassium +46.4%
Contains more Copper +35%
Contains more Manganese +95.8%
Contains more Selenium +250%
Equal in Calcium - 16

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.
Chayote
Chayote
3
:
7
Poi
Poi
Contains more Vitamin C +92.5%
Contains more Folate +342.9%
Contains more Vitamin K +310%
Contains more Vitamin A +∞%
Contains more Vitamin E +1816.7%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +37.9%
Contains more Vitamin B3 +134%
Contains more Vitamin B5 +17.7%
Contains more Vitamin B6 +259.2%
Chayote
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%
Poi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 46% 0% 14% 33% 10% 21% 18% 64% 16% 0% 3%
Contains more Vitamin C +92.5%
Contains more Folate +342.9%
Contains more Vitamin K +310%
Contains more Vitamin A +∞%
Contains more Vitamin E +1816.7%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +37.9%
Contains more Vitamin B3 +134%
Contains more Vitamin B5 +17.7%
Contains more Vitamin B6 +259.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chayote
Chayote
2
:
3
Poi
Poi
Contains more Protein +115.8%
Contains more Water +31.5%
Contains more Carbs +503.8%
Contains more Other +103.3%
Equal in Fats - 0.14
Chayote
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Contains more Protein +115.8%
Contains more Water +31.5%
Contains more Carbs +503.8%
Contains more Other +103.3%
Equal in Fats - 0.14

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chayote
Chayote
1
:
2
Poi
Poi
Equal in Saturated Fat - 0.029
Equal in Monounsaturated Fat - 0.011
Equal in Polyunsaturated fat - 0.058
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Equal in Saturated Fat - 0.029
Equal in Monounsaturated Fat - 0.011
Equal in Polyunsaturated fat - 0.058

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chayote Poi
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins 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 Poi Opinion
Net carbs 2.81g 26.83g Poi
Protein 0.82g 0.38g Chayote
Fats 0.13g 0.14g Poi
Carbs 4.51g 27.23g Poi
Calories 19kcal 112kcal Poi
Sugar 1.66g 0.39g Poi
Fiber 1.7g 0.4g Chayote
Calcium 17mg 16mg Chayote
Iron 0.34mg 0.88mg Poi
Magnesium 12mg 24mg Poi
Phosphorus 18mg 39mg Poi
Potassium 125mg 183mg Poi
Sodium 2mg 12mg Chayote
Zinc 0.74mg 0.22mg Chayote
Copper 0.123mg 0.166mg Poi
Manganese 0.189mg 0.37mg Poi
Selenium 0.2µg 0.7µg Poi
Vitamin A 0IU 66IU Poi
Vitamin A RAE 0µg 3µg Poi
Vitamin E 0.12mg 2.3mg Poi
Vitamin C 7.7mg 4mg Chayote
Vitamin B1 0.025mg 0.13mg Poi
Vitamin B2 0.029mg 0.04mg Poi
Vitamin B3 0.47mg 1.1mg Poi
Vitamin B5 0.249mg 0.293mg Poi
Vitamin B6 0.076mg 0.273mg Poi
Folate 93µg 21µg Chayote
Vitamin K 4.1µg 1µg Chayote
Tryptophan 0.011mg Chayote
Threonine 0.04mg Chayote
Isoleucine 0.044mg Chayote
Leucine 0.077mg Chayote
Lysine 0.039mg Chayote
Methionine 0.001mg Chayote
Phenylalanine 0.047mg Chayote
Valine 0.063mg Chayote
Histidine 0.015mg Chayote
Saturated Fat 0.028g 0.029g Chayote
Monounsaturated Fat 0.01g 0.011g Poi
Polyunsaturated fat 0.057g 0.058g Poi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Poi
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Chayote
19%
Poi
Minerals Daily Need Coverage Score
13%
Chayote
20%
Poi

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 1.27g)
Which food is cheaper?
Poi
Poi is cheaper (difference - $0.8)
Which food is richer in minerals?
Poi
Poi is relatively richer in minerals
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.001g)
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. Poi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/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.