Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Chayote
  5. Compare
  6. Chayote vs. Russet potato

Chayote vs. Russet potato — In-Depth Nutrition Comparison

Compare

A recap on the differences between chayote and russet potatoes

  • Chayote is higher in folate, yet russet potatoes are higher in vitamin B6, potassium, iron, phosphorus, and vitamin B3.
  • Russet potatoes cover your daily vitamin B6 needs 21% more than chayote.
  • Chayote contains 4 times more folate than russet potatoes. While chayote contains 93µg of folate, russet potatoes contain 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.
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 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
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%
~equal in Calcium ~18mg

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 26% 0% 2.4% 0% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70%
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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20%
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%
~equal in Vitamin C ~8.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Russet potato DV% diff.
Vitamin B6 0.076mg 0.354mg 21%
Folate 93µg 26µg 17%
Potassium 125mg 550mg 13%
Iron 0.34mg 1.07mg 9%
Phosphorus 18mg 71mg 8%
Starch 17.45g 7%
Carbs 4.51g 21.44g 6%
Vitamin B3 0.47mg 1.348mg 5%
Calories 19kcal 97kcal 4%
Protein 0.82g 2.63g 4%
Magnesium 12mg 30mg 4%
Zinc 0.74mg 0.35mg 4%
Vitamin B1 0.025mg 0.067mg 4%
Vitamin B5 0.249mg 0.38mg 3%
Fiber 1.7g 2.3g 2%
Copper 0.123mg 0.107mg 2%
Manganese 0.189mg 0.228mg 2%
Vitamin K 4.1µg 2µg 2%
Vitamin C 7.7mg 8.3mg 1%
Sodium 2mg 14mg 1%
Selenium 0.2µg 0.5µg 1%
Vitamin B2 0.029mg 0.048mg 1%
Choline 9.2mg 15mg 1%
Fats 0.13g 0.13g 0%
Net carbs 2.81g 19.14g N/A
Calcium 17mg 18mg 0%
Sugar 1.66g 1.08g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.12mg 0.07mg 0%
Saturated fat 0.028g 0.032g 0%
Monounsaturated fat 0.01g 0.003g 0%
Polyunsaturated fat 0.057g 0.054g 0%
Tryptophan 0.011mg 0.027mg 0%
Threonine 0.04mg 0.086mg 0%
Isoleucine 0.044mg 0.085mg 0%
Leucine 0.077mg 0.125mg 0%
Lysine 0.039mg 0.137mg 0%
Methionine 0.001mg 0.041mg 0%
Phenylalanine 0.047mg 0.104mg 0%
Valine 0.063mg 0.131mg 0%
Histidine 0.015mg 0.044mg 0%
Fructose 0.32g 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
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 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
29% 11% 60%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.057 g
36% 3% 61%
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

People also compare

Chayote
Chayote vs Celeriac
Celeriac
Chayote
Chayote vs Celery
Celery
Chayote
Chayote vs Chard raw
Chard raw
Russet potato
Russet potato vs Potato
Potato
Russet potato
Russet potato vs Sweet potato
Sweet potato
Russet potato
Russet potato vs Russet potato raw
Russet potato raw

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.