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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 K, Vitamin A RAE, and Iron.
  • Red leaf lettuce's daily need coverage for Vitamin K is 114% 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.
Chayote
Chayote
3
:
6
Red leaf lettuce
Red leaf lettuce
Contains less Sodium -92%
Contains more Zinc +270%
Contains more Copper +339.3%
Contains more Calcium +94.1%
Contains more Iron +252.9%
Contains more Phosphorus +55.6%
Contains more Potassium +49.6%
Contains more Selenium +650%
Equal in Magnesium - 12
Equal in Manganese - 0.203
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains less Sodium -92%
Contains more Zinc +270%
Contains more Copper +339.3%
Contains more Calcium +94.1%
Contains more Iron +252.9%
Contains more Phosphorus +55.6%
Contains more Potassium +49.6%
Contains more Selenium +650%
Equal in Magnesium - 12
Equal in Manganese - 0.203

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.
Chayote
Chayote
4
:
6
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin C +108.1%
Contains more Vitamin B3 +46.4%
Contains more Vitamin B5 +72.9%
Contains more Folate +158.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +25%
Contains more Vitamin B1 +156%
Contains more Vitamin B2 +165.5%
Contains more Vitamin B6 +31.6%
Contains more Vitamin K +3322%
Chayote
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin C +108.1%
Contains more Vitamin B3 +46.4%
Contains more Vitamin B5 +72.9%
Contains more Folate +158.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +25%
Contains more Vitamin B1 +156%
Contains more Vitamin B2 +165.5%
Contains more Vitamin B6 +31.6%
Contains more Vitamin K +3322%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chayote
Chayote
1
:
4
Red leaf lettuce
Red leaf lettuce
Contains more Carbs +99.6%
Contains more Protein +62.2%
Contains more Fats +69.2%
Contains more Other +83.3%
Equal in Water - 95.64
Chayote
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Carbs +99.6%
Contains more Protein +62.2%
Contains more Fats +69.2%
Contains more Other +83.3%
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chayote
Chayote
1
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +100%
Contains less Saturated Fat -39.3%
Contains more Polyunsaturated fat +26.3%
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +100%
Contains less Saturated Fat -39.3%
Contains more Polyunsaturated fat +26.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Red leaf lettuce Opinion
Net carbs 2.81g 1.36g Chayote
Protein 0.82g 1.33g Red leaf lettuce
Fats 0.13g 0.22g Red leaf lettuce
Carbs 4.51g 2.26g Chayote
Calories 19kcal 16kcal Chayote
Fructose 0.28g Red leaf lettuce
Sugar 1.66g 0.48g Red leaf lettuce
Fiber 1.7g 0.9g Chayote
Calcium 17mg 33mg Red leaf lettuce
Iron 0.34mg 1.2mg Red leaf lettuce
Magnesium 12mg 12mg
Phosphorus 18mg 28mg Red leaf lettuce
Potassium 125mg 187mg Red leaf lettuce
Sodium 2mg 25mg Chayote
Zinc 0.74mg 0.2mg Chayote
Copper 0.123mg 0.028mg Chayote
Manganese 0.189mg 0.203mg Red leaf lettuce
Selenium 0.2µg 1.5µg Red leaf lettuce
Vitamin A 0IU 7492IU Red leaf lettuce
Vitamin A RAE 0µg 375µg Red leaf lettuce
Vitamin E 0.12mg 0.15mg Red leaf lettuce
Vitamin C 7.7mg 3.7mg Chayote
Vitamin B1 0.025mg 0.064mg Red leaf lettuce
Vitamin B2 0.029mg 0.077mg Red leaf lettuce
Vitamin B3 0.47mg 0.321mg Chayote
Vitamin B5 0.249mg 0.144mg Chayote
Vitamin B6 0.076mg 0.1mg Red leaf lettuce
Folate 93µg 36µg Chayote
Vitamin K 4.1µg 140.3µg Red leaf lettuce
Tryptophan 0.011mg 0.022mg Red leaf lettuce
Threonine 0.04mg 0.048mg Red leaf lettuce
Isoleucine 0.044mg 0.038mg Chayote
Leucine 0.077mg 0.07mg Chayote
Lysine 0.039mg 0.045mg Red leaf lettuce
Methionine 0.001mg 0.016mg Red leaf lettuce
Phenylalanine 0.047mg 0.067mg Red leaf lettuce
Valine 0.063mg 0.048mg Chayote
Histidine 0.015mg 0.019mg Red leaf lettuce
Saturated Fat 0.028g 0.017g Red leaf lettuce
Monounsaturated Fat 0.01g 0.005g Chayote
Polyunsaturated fat 0.057g 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Red leaf lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
14%
Chayote
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
13%
Chayote
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 1.18g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.8)
Which food is richer in minerals?
Red leaf lettuce
Red leaf lettuce is relatively richer in minerals
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 23mg)
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. 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.