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  6. Chayote vs. Ricotta

Chayote vs. Ricotta — In-Depth Nutrition Comparison

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A recap on differences between Chayote and Ricotta

  • Chayote is higher in Folate, and Copper, yet Ricotta is higher in Selenium, Phosphorus, Calcium, Vitamin B12, Vitamin A RAE, and Vitamin B2.
  • Ricotta covers your daily Saturated Fat needs 41% more than Chayote.
  • Chayote contains 8 times more Folate than Ricotta. While Chayote contains 93µg of Folate, Ricotta contains only 12µg.
  • The amount of Saturated Fat in Chayote is lower.

Food varieties used in this article are Chayote, fruit, raw and Cheese, ricotta, whole milk.

Infographic

Chayote vs Ricotta 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
5
:
5
Ricotta
Ricotta
Contains more Potassium +19%
Contains less Sodium -97.6%
Contains more Copper +485.7%
Contains more Manganese +3050%
Contains more Calcium +1117.6%
Contains more Iron +11.8%
Contains more Phosphorus +777.8%
Contains more Zinc +56.8%
Contains more Selenium +7150%
Equal in Magnesium - 11
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Ricotta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 15% 8% 68% 10% 11% 32% 7% 1% 80%
Contains more Potassium +19%
Contains less Sodium -97.6%
Contains more Copper +485.7%
Contains more Manganese +3050%
Contains more Calcium +1117.6%
Contains more Iron +11.8%
Contains more Phosphorus +777.8%
Contains more Zinc +56.8%
Contains more Selenium +7150%
Equal in Magnesium - 11

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
8
:
4
Ricotta
Ricotta
Contains more Vitamin C +∞%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B3 +351.9%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B6 +76.7%
Contains more Folate +675%
Contains more Vitamin K +272.7%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +572.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.11
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%
Ricotta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 3% 6% 0% 4% 45% 2% 13% 10% 9% 43% 3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B3 +351.9%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B6 +76.7%
Contains more Folate +675%
Contains more Vitamin K +272.7%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +572.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chayote
Chayote
2
:
3
Ricotta
Ricotta
Contains more Carbs +48.4%
Contains more Water +31.4%
Contains more Protein +1273.2%
Contains more Fats +9884.6%
Contains more Other +240%
Chayote
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Ricotta
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more Carbs +48.4%
Contains more Water +31.4%
Contains more Protein +1273.2%
Contains more Fats +9884.6%
Contains more Other +240%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chayote
Chayote
1
:
2
Ricotta
Ricotta
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +36170%
Contains more Polyunsaturated fat +575.4%
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Ricotta
67% 29% 3%
Saturated Fat: 8.295 g
Monounsaturated Fat: 3.627 g
Polyunsaturated fat: 0.385 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +36170%
Contains more Polyunsaturated fat +575.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Ricotta Opinion
Net carbs 2.81g 3.04g Ricotta
Protein 0.82g 11.26g Ricotta
Fats 0.13g 12.98g Ricotta
Carbs 4.51g 3.04g Chayote
Calories 19kcal 174kcal Ricotta
Sugar 1.66g 0.27g Ricotta
Fiber 1.7g 0g Chayote
Calcium 17mg 207mg Ricotta
Iron 0.34mg 0.38mg Ricotta
Magnesium 12mg 11mg Chayote
Phosphorus 18mg 158mg Ricotta
Potassium 125mg 105mg Chayote
Sodium 2mg 84mg Chayote
Zinc 0.74mg 1.16mg Ricotta
Copper 0.123mg 0.021mg Chayote
Manganese 0.189mg 0.006mg Chayote
Selenium 0.2µg 14.5µg Ricotta
Vitamin A 0IU 445IU Ricotta
Vitamin A RAE 0µg 120µg Ricotta
Vitamin E 0.12mg 0.11mg Chayote
Vitamin D 0IU 10IU Ricotta
Vitamin D 0µg 0.2µg Ricotta
Vitamin C 7.7mg 0mg Chayote
Vitamin B1 0.025mg 0.013mg Chayote
Vitamin B2 0.029mg 0.195mg Ricotta
Vitamin B3 0.47mg 0.104mg Chayote
Vitamin B5 0.249mg 0.213mg Chayote
Vitamin B6 0.076mg 0.043mg Chayote
Folate 93µg 12µg Chayote
Vitamin B12 0µg 0.34µg Ricotta
Vitamin K 4.1µg 1.1µg Chayote
Tryptophan 0.011mg 0.125mg Ricotta
Threonine 0.04mg 0.517mg Ricotta
Isoleucine 0.044mg 0.589mg Ricotta
Leucine 0.077mg 1.221mg Ricotta
Lysine 0.039mg 1.338mg Ricotta
Methionine 0.001mg 0.281mg Ricotta
Phenylalanine 0.047mg 0.556mg Ricotta
Valine 0.063mg 0.692mg Ricotta
Histidine 0.015mg 0.459mg Ricotta
Cholesterol 0mg 51mg Chayote
Saturated Fat 0.028g 8.295g Chayote
Monounsaturated Fat 0.01g 3.627g Ricotta
Polyunsaturated fat 0.057g 0.385g Ricotta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Ricotta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
14%
Ricotta
Minerals Daily Need Coverage Score
13%
Chayote
29%
Ricotta

Comparison summary

Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 1.39g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 82mg)
Which food is lower in Cholesterol?
Chayote
Chayote is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 8.267g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 27)
Which food is cheaper?
Chayote
Chayote is cheaper (difference - $1.2)
Which food is richer in vitamins?
Chayote
Chayote is relatively richer in vitamins
Which food is richer in minerals?
?
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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.