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  6. Chayote vs. Red leaf lettuce

Chayote vs. Red leaf lettuce — In-Depth Nutrition Comparison

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What are the main differences between chayote and red leaf lettuce?

  • Chayote is richer in folate and copper, while red leaf lettuce is higher in vitamin A, vitamin K, and iron.
  • Red leaf lettuce's daily need coverage for vitamin A is 150% higher.
  • Red leaf lettuce has 4 times less copper than chayote. Chayote has 0.123mg of copper, while red leaf lettuce has 0.028mg.

We used Chayote, fruit, raw and Lettuce, red leaf, raw types in this comparison.

Infographic

Chayote vs Red leaf lettuce 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% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Contains more CopperCopper +339.3%
Contains more ZincZinc +270%
Contains less SodiumSodium -92%
Contains more CalciumCalcium +94.1%
Contains more PotassiumPotassium +49.6%
Contains more IronIron +252.9%
Contains more PhosphorusPhosphorus +55.6%
Contains more SeleniumSelenium +650%
~equal in Magnesium ~12mg
~equal in Manganese ~0.203mg

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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin CVitamin C +108.1%
Contains more Vitamin B3Vitamin B3 +46.4%
Contains more Vitamin B5Vitamin B5 +72.9%
Contains more FolateFolate +158.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +156%
Contains more Vitamin B2Vitamin B2 +165.5%
Contains more Vitamin B6Vitamin B6 +31.6%
Contains more Vitamin KVitamin K +3322%
Contains more CholineCholine +28.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Red leaf lettuce DV% diff.
Vitamin K 4.1µg 140.3µg 114%
Vitamin A 0µg 375µg 42%
Folate 93µg 36µg 14%
Copper 0.123mg 0.028mg 11%
Iron 0.34mg 1.2mg 11%
Zinc 0.74mg 0.2mg 5%
Vitamin C 7.7mg 3.7mg 4%
Vitamin B2 0.029mg 0.077mg 4%
Vitamin B1 0.025mg 0.064mg 3%
Fiber 1.7g 0.9g 3%
Selenium 0.2µg 1.5µg 2%
Vitamin B5 0.249mg 0.144mg 2%
Potassium 125mg 187mg 2%
Calcium 17mg 33mg 2%
Vitamin B6 0.076mg 0.1mg 2%
Phosphorus 18mg 28mg 1%
Sodium 2mg 25mg 1%
Vitamin B3 0.47mg 0.321mg 1%
Manganese 0.189mg 0.203mg 1%
Carbs 4.51g 2.26g 1%
Protein 0.82g 1.33g 1%
Calories 19kcal 16kcal 0%
Fats 0.13g 0.22g 0%
Net carbs 2.81g 1.36g N/A
Magnesium 12mg 12mg 0%
Sugar 1.66g 0.48g N/A
Vitamin E 0.12mg 0.15mg 0%
Choline 9.2mg 11.8mg 0%
Saturated fat 0.028g 0.017g 0%
Monounsaturated fat 0.01g 0.005g 0%
Polyunsaturated fat 0.057g 0.072g 0%
Tryptophan 0.011mg 0.022mg 0%
Threonine 0.04mg 0.048mg 0%
Isoleucine 0.044mg 0.038mg 0%
Leucine 0.077mg 0.07mg 0%
Lysine 0.039mg 0.045mg 0%
Methionine 0.001mg 0.016mg 0%
Phenylalanine 0.047mg 0.067mg 0%
Valine 0.063mg 0.048mg 0%
Histidine 0.015mg 0.019mg 0%
Fructose 0.28g 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
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more CarbsCarbs +99.6%
Contains more ProteinProtein +62.2%
Contains more FatsFats +69.2%
Contains more OtherOther +83.3%
~equal in Water ~95.64g

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
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +100%
Contains less Sat. FatSaturated fat -39.3%
Contains more Poly. FatPolyunsaturated fat +26.3%

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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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.