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  6. Chayote vs. Pumpkin seeds

Chayote vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between chayote and pumpkin seeds

  • Chayote has more folate; however, pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, manganese, and phosphorus.
  • Pumpkin seeds' daily need coverage for zinc is 87% more.
  • Chayote has 10 times more folate than pumpkin seeds. Chayote has 93µg of folate, while pumpkin seeds have 9µg.
  • Chayote is lower in saturated fat.

The food varieties used in the comparison are Chayote, fruit, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Chayote vs Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +2083.3%
Contains more CalciumCalcium +223.5%
Contains more PotassiumPotassium +635.2%
Contains more IronIron +873.5%
Contains more CopperCopper +461%
Contains more ZincZinc +1291.9%
Contains more PhosphorusPhosphorus +411.1%
Contains more ManganeseManganese +162.4%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 26% 0% 2.4% 0% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70% 5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +2466.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +64.3%
Contains more Vitamin B5Vitamin B5 +344.6%
Contains more Vitamin B6Vitamin B6 +105.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +933.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +36%
Contains more Vitamin B2Vitamin B2 +79.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Pumpkin seeds DV% diff.
Zinc 0.74mg 10.3mg 87%
Fiber 1.7g 18.4g 67%
Copper 0.123mg 0.69mg 63%
Magnesium 12mg 262mg 60%
Polyunsaturated fat 0.057g 8.844g 59%
Iron 0.34mg 3.31mg 37%
Protein 0.82g 18.55g 35%
Fats 0.13g 19.4g 30%
Potassium 125mg 919mg 23%
Folate 93µg 9µg 21%
Calories 19kcal 446kcal 21%
Saturated fat 0.028g 3.67g 17%
Carbs 4.51g 53.75g 16%
Monounsaturated fat 0.01g 6.032g 15%
Manganese 0.189mg 0.496mg 13%
Phosphorus 18mg 92mg 11%
Vitamin C 7.7mg 0.3mg 8%
Vitamin B5 0.249mg 0.056mg 4%
Calcium 17mg 55mg 4%
Vitamin K 4.1µg 3%
Vitamin B6 0.076mg 0.037mg 3%
Choline 9.2mg 2%
Vitamin B2 0.029mg 0.052mg 2%
Vitamin B1 0.025mg 0.034mg 1%
Vitamin B3 0.47mg 0.286mg 1%
Vitamin E 0.12mg 1%
Sodium 2mg 18mg 1%
Net carbs 2.81g 35.35g N/A
Sugar 1.66g N/A
Vitamin A 0µg 3µg 0%
Selenium 0.2µg 0%
Tryptophan 0.011mg 0.326mg 0%
Threonine 0.04mg 0.683mg 0%
Isoleucine 0.044mg 0.956mg 0%
Leucine 0.077mg 1.572mg 0%
Lysine 0.039mg 1.386mg 0%
Methionine 0.001mg 0.417mg 0%
Phenylalanine 0.047mg 0.924mg 0%
Valine 0.063mg 1.491mg 0%
Histidine 0.015mg 0.515mg 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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1994.2%
Contains more ProteinProtein +2162.2%
Contains more FatsFats +14823.1%
Contains more CarbsCarbs +1091.8%
Contains more OtherOther +1166.7%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +60220%
Contains more Poly. FatPolyunsaturated fat +15415.8%

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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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.