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Chayote vs. Pumpkin leaves — In-Depth Nutrition Comparison

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What are the differences between Chayote and Pumpkin leaves?

  • Chayote is higher in Folate, however, Pumpkin leaves are richer in Iron, Phosphorus, Vitamin A RAE, Vitamin B6, Potassium, Vitamin B2, Manganese, Magnesium, and Vitamin B1.
  • Pumpkin leaves' daily need coverage for Iron is 24% more.
  • Pumpkin leaves contain 3 times less Folate than Chayote. Chayote contains 93µg of Folate, while Pumpkin leaves contain 36µg.

We used Chayote, fruit, raw and Pumpkin leaves, raw types in this article.

Infographic

Chayote vs Pumpkin leaves 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.
Contains less Sodium -81.8%
Contains more Zinc +270%
Contains more Calcium +129.4%
Contains more Iron +552.9%
Contains more Magnesium +216.7%
Contains more Phosphorus +477.8%
Contains more Potassium +248.8%
Contains more Manganese +87.8%
Contains more Selenium +350%
Equal in Copper - 0.133
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 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Contains less Sodium -81.8%
Contains more Zinc +270%
Contains more Calcium +129.4%
Contains more Iron +552.9%
Contains more Magnesium +216.7%
Contains more Phosphorus +477.8%
Contains more Potassium +248.8%
Contains more Manganese +87.8%
Contains more Selenium +350%
Equal in Copper - 0.133

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.
:
Contains more Vitamin B5 +492.9%
Contains more Folate +158.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +42.9%
Contains more Vitamin B1 +276%
Contains more Vitamin B2 +341.4%
Contains more Vitamin B3 +95.7%
Contains more Vitamin B6 +172.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 26% 7% 7% 9% 15% 18% 70% 0% 6% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 117% 0% 0% 37% 24% 30% 18% 3% 48% 27% 0% 0% 0%
Contains more Vitamin B5 +492.9%
Contains more Folate +158.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +42.9%
Contains more Vitamin B1 +276%
Contains more Vitamin B2 +341.4%
Contains more Vitamin B3 +95.7%
Contains more Vitamin B6 +172.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +93.6%
Contains more Protein +284.1%
Contains more Fats +207.7%
Contains more Other +313.3%
Equal in Water - 92.88
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Contains more Carbs +93.6%
Contains more Protein +284.1%
Contains more Fats +207.7%
Contains more Other +313.3%
Equal in Water - 92.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -86.5%
Contains more Polyunsaturated fat +159.1%
Contains more Monounsaturated Fat +420%
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Contains less Saturated Fat -86.5%
Contains more Polyunsaturated fat +159.1%
Contains more Monounsaturated Fat +420%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Pumpkin leaves Opinion
Net carbs 2.81g 2.33g Chayote
Protein 0.82g 3.15g Pumpkin leaves
Fats 0.13g 0.4g Pumpkin leaves
Carbs 4.51g 2.33g Chayote
Calories 19kcal 19kcal
Sugar 1.66g Pumpkin leaves
Fiber 1.7g Chayote
Calcium 17mg 39mg Pumpkin leaves
Iron 0.34mg 2.22mg Pumpkin leaves
Magnesium 12mg 38mg Pumpkin leaves
Phosphorus 18mg 104mg Pumpkin leaves
Potassium 125mg 436mg Pumpkin leaves
Sodium 2mg 11mg Chayote
Zinc 0.74mg 0.2mg Chayote
Copper 0.123mg 0.133mg Pumpkin leaves
Manganese 0.189mg 0.355mg Pumpkin leaves
Selenium 0.2µg 0.9µg Pumpkin leaves
Vitamin A 0IU 1942IU Pumpkin leaves
Vitamin A RAE 0µg 97µg Pumpkin leaves
Vitamin E 0.12mg Chayote
Vitamin C 7.7mg 11mg Pumpkin leaves
Vitamin B1 0.025mg 0.094mg Pumpkin leaves
Vitamin B2 0.029mg 0.128mg Pumpkin leaves
Vitamin B3 0.47mg 0.92mg Pumpkin leaves
Vitamin B5 0.249mg 0.042mg Chayote
Vitamin B6 0.076mg 0.207mg Pumpkin leaves
Folate 93µg 36µg Chayote
Choline 9.2mg Chayote
Vitamin K 4.1µg Chayote
Tryptophan 0.011mg 0.041mg Pumpkin leaves
Threonine 0.04mg 0.156mg Pumpkin leaves
Isoleucine 0.044mg 0.156mg Pumpkin leaves
Leucine 0.077mg 0.318mg Pumpkin leaves
Lysine 0.039mg 0.2mg Pumpkin leaves
Methionine 0.001mg 0.054mg Pumpkin leaves
Phenylalanine 0.047mg 0.171mg Pumpkin leaves
Valine 0.063mg 0.181mg Pumpkin leaves
Histidine 0.015mg 0.05mg Pumpkin leaves
Saturated Fat 0.028g 0.207g Chayote
Monounsaturated Fat 0.01g 0.052g Pumpkin leaves
Polyunsaturated fat 0.057g 0.022g Chayote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Pumpkin leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
13%
Chayote
23%
Pumpkin leaves
Minerals Daily Need Coverage Score
13%
Chayote
31%
Pumpkin leaves

Comparison summary

Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 1.66g)
Which food is cheaper?
Pumpkin leaves
Pumpkin leaves is cheaper (difference - $0.8)
Which food is richer in minerals?
Pumpkin leaves
Pumpkin leaves is relatively richer in minerals
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.179g)
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 ()
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.