Chayote vs. Russet potato — In-Depth Nutrition Comparison
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A recap on differences between Chayote and Russet potato
- Chayote is higher in Folate, yet Russet potato is higher in Vitamin B6, Potassium, Iron, Phosphorus, and Vitamin B3.
- Russet potato covers your daily Vitamin B6 needs 21% more than Chayote.
- Chayote contains 4 times more Folate than Russet potato. While Chayote contains 93µg of Folate, Russet potato contains only 26µg.
Food varieties used in this article are Chayote, fruit, raw and Potatoes, Russet, flesh and skin, baked.
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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.
| Contains more CopperCopper | +15% |
| Contains more ZincZinc | +111.4% |
| Contains less SodiumSodium | -85.7% |
| Contains more MagnesiumMagnesium | +150% |
| Contains more PotassiumPotassium | +340% |
| Contains more IronIron | +214.7% |
| Contains more PhosphorusPhosphorus | +294.4% |
| Contains more ManganeseManganese | +20.6% |
| Contains more SeleniumSelenium | +150% |
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.
| Contains more Vitamin EVitamin E | +71.4% |
| Contains more Vitamin KVitamin K | +105% |
| Contains more FolateFolate | +257.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +168% |
| Contains more Vitamin B2Vitamin B2 | +65.5% |
| Contains more Vitamin B3Vitamin B3 | +186.8% |
| Contains more Vitamin B5Vitamin B5 | +52.6% |
| Contains more Vitamin B6Vitamin B6 | +365.8% |
| Contains more CholineCholine | +63% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.82 g
Fats:
0.13 g
Carbs:
4.51 g
Water:
94.24 g
Other:
0.3 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more WaterWater | +26.6% |
| Contains more ProteinProtein | +220.7% |
| Contains more CarbsCarbs | +375.4% |
| Contains more OtherOther | +350% |
~equal in
Fats
~0.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.028 g
Monounsaturated Fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.057 g
Saturated Fat:
Sat. Fat
0.032 g
Monounsaturated Fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
| Contains less Sat. FatSaturated Fat | -12.5% |
| Contains more Mono. FatMonounsaturated Fat | +233.3% |
~equal in
Polyunsaturated fat
~0.054g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 19kcal | 97kcal |
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| Protein | 0.82g | 2.63g |
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| Fats | 0.13g | 0.13g | |
| Vitamin C | 7.7mg | 8.3mg |
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| Net carbs | 2.81g | 19.14g |
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| Carbs | 4.51g | 21.44g |
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| Magnesium | 12mg | 30mg |
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| Calcium | 17mg | 18mg |
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| Potassium | 125mg | 550mg |
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| Iron | 0.34mg | 1.07mg |
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| Sugar | 1.66g | 1.08g |
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| Fiber | 1.7g | 2.3g |
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| Copper | 0.123mg | 0.107mg |
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| Zinc | 0.74mg | 0.35mg |
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| Starch | 17.45g |
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| Phosphorus | 18mg | 71mg |
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| Sodium | 2mg | 14mg |
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| Vitamin A | 0IU | 10IU |
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| Vitamin A | 0µg | 1µg |
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| Vitamin E | 0.12mg | 0.07mg |
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| Manganese | 0.189mg | 0.228mg |
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| Selenium | 0.2µg | 0.5µg |
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| Vitamin B1 | 0.025mg | 0.067mg |
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| Vitamin B2 | 0.029mg | 0.048mg |
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| Vitamin B3 | 0.47mg | 1.348mg |
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| Vitamin B5 | 0.249mg | 0.38mg |
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| Vitamin B6 | 0.076mg | 0.354mg |
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| Vitamin K | 4.1µg | 2µg |
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| Folate | 93µg | 26µg |
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| Choline | 9.2mg | 15mg |
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| Saturated Fat | 0.028g | 0.032g |
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| Monounsaturated Fat | 0.01g | 0.003g |
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| Polyunsaturated fat | 0.057g | 0.054g |
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| Tryptophan | 0.011mg | 0.027mg |
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| Threonine | 0.04mg | 0.086mg |
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| Isoleucine | 0.044mg | 0.085mg |
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| Leucine | 0.077mg | 0.125mg |
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| Lysine | 0.039mg | 0.137mg |
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| Methionine | 0.001mg | 0.041mg |
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| Phenylalanine | 0.047mg | 0.104mg |
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| Valine | 0.063mg | 0.131mg |
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| Histidine | 0.015mg | 0.044mg |
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| Fructose | 0.32g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet |
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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
13%
17%
Minerals Daily Need Coverage Score
13%
23%
Comparison summary
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 0.58g)
Which food is cheaper?
Russet potato is cheaper (difference - $0.8)
Which food is richer in minerals?
Russet potato is relatively richer in minerals
Which food is richer in vitamins?
Russet potato is relatively richer in vitamins
Which food contains less Sodium?
Chayote contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Chayote is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Chayote is lower in glycemic index (difference - 82)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)