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  6. Chayote vs. Pumpkin

Chayote vs. Pumpkin — In-Depth Nutrition Comparison

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Differences between chayote and pumpkin

  • Chayote has more folate, while pumpkin has more vitamin A, potassium, vitamin E, vitamin B2, and iron.
  • Pumpkin's daily need coverage for vitamin A is 170% 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" 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more ZincZinc +131.3%
Contains more ManganeseManganese +51.2%
Contains more CalciumCalcium +23.5%
Contains more PotassiumPotassium +172%
Contains more IronIron +135.3%
Contains more PhosphorusPhosphorus +144.4%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +50%
~equal in Magnesium ~12mg
~equal in Copper ~0.127mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 26% 0% 0% 2.4% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 30% 0% 142% 21% 13% 25% 11% 18% 14% 0% 2.8% 12%
Contains more Vitamin B6Vitamin B6 +24.6%
Contains more Vitamin KVitamin K +272.7%
Contains more FolateFolate +481.3%
Contains more Vitamin CVitamin C +16.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +783.3%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +279.3%
Contains more Vitamin B3Vitamin B3 +27.7%
Contains more Vitamin B5Vitamin B5 +19.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Pumpkin DV% diff.
Vitamin A 0µg 426µg 47%
Folate 93µg 16µg 19%
Potassium 125mg 340mg 6%
Iron 0.34mg 0.8mg 6%
Vitamin E 0.12mg 1.06mg 6%
Vitamin B2 0.029mg 0.11mg 6%
Fiber 1.7g 0.5g 5%
Zinc 0.74mg 0.32mg 4%
Phosphorus 18mg 44mg 4%
Manganese 0.189mg 0.125mg 3%
Vitamin K 4.1µg 1.1µg 3%
Vitamin B1 0.025mg 0.05mg 2%
Vitamin C 7.7mg 9mg 1%
Carbs 4.51g 6.5g 1%
Vitamin B3 0.47mg 0.6mg 1%
Vitamin B5 0.249mg 0.298mg 1%
Vitamin B6 0.076mg 0.061mg 1%
Calories 19kcal 26kcal 0%
Protein 0.82g 1g 0%
Protein per 100 calories 4.3g 3.8g N/A
Calories per 10 g protein 232kcal 260kcal N/A
Weight per 100 calories 526g 385g N/A
Fats 0.13g 0.1g 0%
Net carbs 2.81g 6g N/A
Magnesium 12mg 12mg 0%
Calcium 17mg 21mg 0%
Sugar 1.66g 2.76g N/A
Copper 0.123mg 0.127mg 0%
Sodium 2mg 1mg 0%
Selenium 0.2µg 0.3µg 0%
Choline 9.2mg 8.2mg 0%
Saturated fat 0.028g 0.052g 0%
Monounsaturated fat 0.01g 0.013g 0%
Polyunsaturated fat 0.057g 0.005g 0%
Tryptophan 0.011mg 0.012mg 0%
Threonine 0.04mg 0.029mg 0%
Isoleucine 0.044mg 0.031mg 0%
Leucine 0.077mg 0.046mg 0%
Lysine 0.039mg 0.054mg 0%
Methionine 0.001mg 0.011mg 0%
Phenylalanine 0.047mg 0.032mg 0%
Valine 0.063mg 0.035mg 0%
Histidine 0.015mg 0.016mg 0%

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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more FatsFats +30%
Contains more ProteinProtein +22%
Contains more CarbsCarbs +44.1%
Contains more OtherOther +166.7%
~equal in Water ~91.6g

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains less Sat. FatSaturated fat -46.2%
Contains more Poly. FatPolyunsaturated fat +1040%
Contains more Mono. FatMonounsaturated fat +30%

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 - 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.