Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Chayote vs Pumpkin - In-Depth Nutrition Comparison

Compare

Differences between Chayote and Pumpkin

  • Chayote has more Folate, while Pumpkin has more Vitamin A RAE, Potassium, Vitamin E , Vitamin B2, and Iron.
  • Pumpkin's daily need coverage for Vitamin A RAE is 47% higher.
  • Pumpkin contains 6 times less Folate than Chayote. Chayote contains 93µg of Folate, while Pumpkin contains 16µg.

The food types used in this comparison are Chayote, fruit, raw and Pumpkin, raw.

Infographic

Chayote vs Pumpkin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Zinc +131.3%
Contains more Calcium +23.5%
Contains more Iron +135.3%
Contains more Phosphorus +144.4%
Contains more Potassium +172%
Contains less Sodium -50%
Equal in Magnesium - 12
Equal in Copper - 0.127
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 13% 9% 8% 12% 1% 21% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Zinc +131.3%
Contains more Calcium +23.5%
Contains more Iron +135.3%
Contains more Phosphorus +144.4%
Contains more Potassium +172%
Contains less Sodium -50%
Equal in Magnesium - 12
Equal in Copper - 0.127

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B6 +24.6%
Contains more Folate +481.3%
Contains more Vitamin K +272.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +783.3%
Contains more Vitamin C +16.9%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B3 +27.7%
Contains more Vitamin B5 +19.7%
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 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin B6 +24.6%
Contains more Folate +481.3%
Contains more Vitamin K +272.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +783.3%
Contains more Vitamin C +16.9%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B3 +27.7%
Contains more Vitamin B5 +19.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chayote Pumpkin
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chayote Pumpkin Opinion
Net carbs 2.81g 6g Pumpkin
Protein 0.82g 1g Pumpkin
Fats 0.13g 0.1g Chayote
Carbs 4.51g 6.5g Pumpkin
Calories 19kcal 26kcal Pumpkin
Starch g g
Fructose g g
Sugar 1.66g 2.76g Chayote
Fiber 1.7g 0.5g Chayote
Calcium 17mg 21mg Pumpkin
Iron 0.34mg 0.8mg Pumpkin
Magnesium 12mg 12mg
Phosphorus 18mg 44mg Pumpkin
Potassium 125mg 340mg Pumpkin
Sodium 2mg 1mg Pumpkin
Zinc 0.74mg 0.32mg Chayote
Copper 0.123mg 0.127mg Pumpkin
Vitamin A 0IU 8513IU Pumpkin
Vitamin E 0.12mg 1.06mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 7.7mg 9mg Pumpkin
Vitamin B1 0.025mg 0.05mg Pumpkin
Vitamin B2 0.029mg 0.11mg Pumpkin
Vitamin B3 0.47mg 0.6mg Pumpkin
Vitamin B5 0.249mg 0.298mg Pumpkin
Vitamin B6 0.076mg 0.061mg Chayote
Folate 93µg 16µg Chayote
Vitamin B12 0µg 0µg
Vitamin K 4.1µg 1.1µg Chayote
Tryptophan 0.011mg 0.012mg Pumpkin
Threonine 0.04mg 0.029mg Chayote
Isoleucine 0.044mg 0.031mg Chayote
Leucine 0.077mg 0.046mg Chayote
Lysine 0.039mg 0.054mg Pumpkin
Methionine 0.001mg 0.011mg Pumpkin
Phenylalanine 0.047mg 0.032mg Chayote
Valine 0.063mg 0.035mg Chayote
Histidine 0.015mg 0.016mg Pumpkin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.052g Chayote
Monounsaturated Fat 0.01g 0.013g Pumpkin
Polyunsaturated fat 0.057g 0.005g Chayote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Chayote
55
Pumpkin
Mineral Summary Score
13
Chayote
18
Pumpkin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Chayote
6%
Pumpkin
Carbohydrates
5%
Chayote
7%
Pumpkin
Fats
1%
Chayote
0%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 1mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.6)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 1.1g)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 64)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.