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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 B2, and vitamin A.
  • 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.
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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more PotassiumPotassium +19%
Contains more CopperCopper +485.7%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +3050%
Contains more CalciumCalcium +1117.6%
Contains more IronIron +11.8%
Contains more ZincZinc +56.8%
Contains more PhosphorusPhosphorus +777.8%
Contains more SeleniumSelenium +7150%
~equal in Magnesium ~11mg

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 0% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more Vitamin B3Vitamin B3 +351.9%
Contains more Vitamin B5Vitamin B5 +16.9%
Contains more Vitamin B6Vitamin B6 +76.7%
Contains more Vitamin KVitamin K +272.7%
Contains more FolateFolate +675%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +572.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +90.2%
~equal in Vitamin E ~0.11mg

All nutrients comparison - raw data values

Nutrient Chayote Ricotta DV% diff.
Saturated fat 0.028g 8.295g 38%
Selenium 0.2µg 14.5µg 26%
Protein 0.82g 11.26g 21%
Phosphorus 18mg 158mg 20%
Fats 0.13g 12.98g 20%
Folate 93µg 12µg 20%
Calcium 17mg 207mg 19%
Cholesterol 0mg 51mg 17%
Vitamin B12 0µg 0.34µg 14%
Vitamin B2 0.029mg 0.195mg 13%
Vitamin A 0µg 120µg 13%
Copper 0.123mg 0.021mg 11%
Vitamin C 7.7mg 0mg 9%
Monounsaturated fat 0.01g 3.627g 9%
Manganese 0.189mg 0.006mg 8%
Calories 19kcal 174kcal 8%
Fiber 1.7g 0g 7%
Zinc 0.74mg 1.16mg 4%
Sodium 2mg 84mg 4%
Vitamin K 4.1µg 1.1µg 3%
Vitamin B6 0.076mg 0.043mg 3%
Vitamin B3 0.47mg 0.104mg 2%
Polyunsaturated fat 0.057g 0.385g 2%
Choline 9.2mg 17.5mg 2%
Vitamin B5 0.249mg 0.213mg 1%
Vitamin D 0IU 10IU 1%
Potassium 125mg 105mg 1%
Vitamin B1 0.025mg 0.013mg 1%
Vitamin D 0µg 0.2µg 1%
Carbs 4.51g 3.04g 0%
Net carbs 2.81g 3.04g N/A
Magnesium 12mg 11mg 0%
Iron 0.34mg 0.38mg 0%
Sugar 1.66g 0.27g N/A
Vitamin E 0.12mg 0.11mg 0%
Tryptophan 0.011mg 0.125mg 0%
Threonine 0.04mg 0.517mg 0%
Isoleucine 0.044mg 0.589mg 0%
Leucine 0.077mg 1.221mg 0%
Lysine 0.039mg 1.338mg 0%
Methionine 0.001mg 0.281mg 0%
Phenylalanine 0.047mg 0.556mg 0%
Valine 0.063mg 0.692mg 0%
Histidine 0.015mg 0.459mg 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
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 CarbsCarbs +48.4%
Contains more WaterWater +31.4%
Contains more ProteinProtein +1273.2%
Contains more FatsFats +9884.6%
Contains more OtherOther +240%

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +36170%
Contains more Poly. FatPolyunsaturated fat +575.4%

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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. 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.