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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.

Infographic

Chayote vs Russet potato 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.
Contains less Sodium -85.7%
Contains more Zinc +111.4%
Contains more Copper +15%
Contains more Iron +214.7%
Contains more Magnesium +150%
Contains more Phosphorus +294.4%
Contains more Potassium +340%
Contains more Manganese +20.6%
Contains more Selenium +150%
Equal in Calcium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
Contains less Sodium -85.7%
Contains more Zinc +111.4%
Contains more Copper +15%
Contains more Iron +214.7%
Contains more Magnesium +150%
Contains more Phosphorus +294.4%
Contains more Potassium +340%
Contains more Manganese +20.6%
Contains more Selenium +150%
Equal in Calcium - 18

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 E +71.4%
Contains more Folate +257.7%
Contains more Vitamin K +105%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +168%
Contains more Vitamin B2 +65.5%
Contains more Vitamin B3 +186.8%
Contains more Vitamin B5 +52.6%
Contains more Vitamin B6 +365.8%
Equal in Vitamin C - 8.3
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 28% 17% 12% 26% 23% 82% 20% 0% 5%
Contains more Vitamin E +71.4%
Contains more Folate +257.7%
Contains more Vitamin K +105%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +168%
Contains more Vitamin B2 +65.5%
Contains more Vitamin B3 +186.8%
Contains more Vitamin B5 +52.6%
Contains more Vitamin B6 +365.8%
Equal in Vitamin C - 8.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +26.6%
Contains more Protein +220.7%
Contains more Carbs +375.4%
Contains more Other +350%
Equal in Fats - 0.13
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more Water +26.6%
Contains more Protein +220.7%
Contains more Carbs +375.4%
Contains more Other +350%
Equal in Fats - 0.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -12.5%
Contains more Monounsaturated Fat +233.3%
Equal in Polyunsaturated fat - 0.054
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
36% 3% 61%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.054 g
Contains less Saturated Fat -12.5%
Contains more Monounsaturated Fat +233.3%
Equal in Polyunsaturated fat - 0.054

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Russet potato Opinion
Net carbs 2.81g 19.14g Russet potato
Protein 0.82g 2.63g Russet potato
Fats 0.13g 0.13g
Carbs 4.51g 21.44g Russet potato
Calories 19kcal 97kcal Russet potato
Starch 17.45g Russet potato
Fructose 0.32g Russet potato
Sugar 1.66g 1.08g Russet potato
Fiber 1.7g 2.3g Russet potato
Calcium 17mg 18mg Russet potato
Iron 0.34mg 1.07mg Russet potato
Magnesium 12mg 30mg Russet potato
Phosphorus 18mg 71mg Russet potato
Potassium 125mg 550mg Russet potato
Sodium 2mg 14mg Chayote
Zinc 0.74mg 0.35mg Chayote
Copper 0.123mg 0.107mg Chayote
Manganese 0.189mg 0.228mg Russet potato
Selenium 0.2µg 0.5µg Russet potato
Vitamin A 0IU 10IU Russet potato
Vitamin A RAE 0µg 1µg Russet potato
Vitamin E 0.12mg 0.07mg Chayote
Vitamin C 7.7mg 8.3mg Russet potato
Vitamin B1 0.025mg 0.067mg Russet potato
Vitamin B2 0.029mg 0.048mg Russet potato
Vitamin B3 0.47mg 1.348mg Russet potato
Vitamin B5 0.249mg 0.38mg Russet potato
Vitamin B6 0.076mg 0.354mg Russet potato
Folate 93µg 26µg Chayote
Vitamin K 4.1µg 2µg Chayote
Tryptophan 0.011mg 0.027mg Russet potato
Threonine 0.04mg 0.086mg Russet potato
Isoleucine 0.044mg 0.085mg Russet potato
Leucine 0.077mg 0.125mg Russet potato
Lysine 0.039mg 0.137mg Russet potato
Methionine 0.001mg 0.041mg Russet potato
Phenylalanine 0.047mg 0.104mg Russet potato
Valine 0.063mg 0.131mg Russet potato
Histidine 0.015mg 0.044mg Russet potato
Saturated Fat 0.028g 0.032g Chayote
Monounsaturated Fat 0.01g 0.003g Chayote
Polyunsaturated fat 0.057g 0.054g Chayote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Russet potato
Low Fats diet Equal
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
18%
Russet potato
Minerals Daily Need Coverage Score
13%
Chayote
23%
Russet potato

Comparison summary

Which food is lower in Sugar?
Russet potato
Russet potato is lower in Sugar (difference - 0.58g)
Which food is cheaper?
Russet potato
Russet potato is cheaper (difference - $0.8)
Which food is richer in minerals?
Russet potato
Russet potato is relatively richer in minerals
Which food is richer in vitamins?
Russet potato
Russet potato is relatively richer in vitamins
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 82)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.