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Chayote vs. Potato — In-Depth Nutrition Comparison

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Differences between Chayote and Potato

  • Chayote has more Folate, while Potato has more Vitamin B6, Vitamin C, Potassium, Iron, and Phosphorus.
  • Chayote's daily need coverage for Folate is 20% higher.
  • Potato contains 2 times less Zinc than Chayote. Chayote contains 0.74mg of Zinc, while Potato contains 0.3mg.

The food types used in this comparison are Chayote, fruit, raw and Potatoes, flesh and skin, raw.

Infographic

Chayote vs Potato 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.
:
6
Potato
Contains more Calcium +41.7%
Contains less Sodium -66.7%
Contains more Zinc +146.7%
Contains more Copper +11.8%
Contains more Iron +138.2%
Contains more Magnesium +91.7%
Contains more Phosphorus +216.7%
Contains more Potassium +240%
Contains more Selenium +100%
Equal in Manganese - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +41.7%
Contains less Sodium -66.7%
Contains more Zinc +146.7%
Contains more Copper +11.8%
Contains more Iron +138.2%
Contains more Magnesium +91.7%
Contains more Phosphorus +216.7%
Contains more Potassium +240%
Contains more Selenium +100%
Equal in Manganese - 0.2

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.
:
7
Potato
Contains more Vitamin E +1100%
Contains more Folate +520%
Contains more Vitamin K +105%
Contains more Vitamin A +∞%
Contains more Vitamin C +155.8%
Contains more Vitamin B1 +224%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B3 +125.7%
Contains more Vitamin B5 +18.5%
Contains more Vitamin B6 +292.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin E +1100%
Contains more Folate +520%
Contains more Vitamin K +105%
Contains more Vitamin A +∞%
Contains more Vitamin C +155.8%
Contains more Vitamin B1 +224%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B3 +125.7%
Contains more Vitamin B5 +18.5%
Contains more Vitamin B6 +292.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Potato
Contains more Fats +44.4%
Contains more Water +18.9%
Contains more Protein +150%
Contains more Carbs +287.8%
Contains more Other +273.3%
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Fats +44.4%
Contains more Water +18.9%
Contains more Protein +150%
Contains more Carbs +287.8%
Contains more Other +273.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Potato
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +35.7%
Contains less Saturated Fat -10.7%
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +35.7%
Contains less Saturated Fat -10.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Potato Opinion
Net carbs 2.81g 15.39g Potato
Protein 0.82g 2.05g Potato
Fats 0.13g 0.09g Chayote
Carbs 4.51g 17.49g Potato
Calories 19kcal 77kcal Potato
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 1.66g 0.82g Potato
Fiber 1.7g 2.1g Potato
Calcium 17mg 12mg Chayote
Iron 0.34mg 0.81mg Potato
Magnesium 12mg 23mg Potato
Phosphorus 18mg 57mg Potato
Potassium 125mg 425mg Potato
Sodium 2mg 6mg Chayote
Zinc 0.74mg 0.3mg Chayote
Copper 0.123mg 0.11mg Chayote
Manganese 0.189mg 0.2mg Potato
Selenium 0.2µg 0.4µg Potato
Vitamin A 0IU 2IU Potato
Vitamin E 0.12mg 0.01mg Chayote
Vitamin C 7.7mg 19.7mg Potato
Vitamin B1 0.025mg 0.081mg Potato
Vitamin B2 0.029mg 0.032mg Potato
Vitamin B3 0.47mg 1.061mg Potato
Vitamin B5 0.249mg 0.295mg Potato
Vitamin B6 0.076mg 0.298mg Potato
Folate 93µg 15µg Chayote
Vitamin K 4.1µg 2µg Chayote
Tryptophan 0.011mg 0.021mg Potato
Threonine 0.04mg 0.067mg Potato
Isoleucine 0.044mg 0.066mg Potato
Leucine 0.077mg 0.098mg Potato
Lysine 0.039mg 0.107mg Potato
Methionine 0.001mg 0.032mg Potato
Phenylalanine 0.047mg 0.081mg Potato
Valine 0.063mg 0.103mg Potato
Histidine 0.015mg 0.035mg Potato
Saturated Fat 0.028g 0.025g Potato
Monounsaturated Fat 0.01g 0.002g Chayote
Polyunsaturated fat 0.057g 0.042g Chayote

Which food is preferable for your diet?

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

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
18%
Potato
Minerals Daily Need Coverage Score
13%
Chayote
19%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.84g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.6)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 86)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.