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Chayote vs Rutabagas - In-Depth Nutrition Comparison

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The main differences between Chayote and Rutabagas

  • Chayote is richer in Folate, and Copper, yet Rutabagas are richer in Vitamin C, Vitamin B1, Potassium, and Phosphorus.
  • Daily need coverage for Vitamin C from Rutabagas is 19% higher.
  • Chayote contains 4 times more Folate than Rutabagas. Chayote contains 93µg of Folate, while Rutabagas contain 21µg.

Food types used in this article are Chayote, fruit, raw and Rutabagas, raw.

Infographic

Chayote vs Rutabagas infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -83.3%
Contains more Zinc +208.3%
Contains more Copper +284.4%
Contains more Calcium +152.9%
Contains more Iron +29.4%
Contains more Magnesium +66.7%
Contains more Phosphorus +194.4%
Contains more Potassium +144%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 13% 9% 8% 12% 1% 21% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Contains less Sodium -83.3%
Contains more Zinc +208.3%
Contains more Copper +284.4%
Contains more Calcium +152.9%
Contains more Iron +29.4%
Contains more Magnesium +66.7%
Contains more Phosphorus +194.4%
Contains more Potassium +144%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B5 +55.6%
Contains more Folate +342.9%
Contains more Vitamin K +1266.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin C +224.7%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +37.9%
Contains more Vitamin B3 +48.9%
Contains more Vitamin B6 +31.6%
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% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin B5 +55.6%
Contains more Folate +342.9%
Contains more Vitamin K +1266.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin C +224.7%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +37.9%
Contains more Vitamin B3 +48.9%
Contains more Vitamin B6 +31.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chayote Rutabagas
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chayote Rutabagas Opinion
Net carbs 2.81g 6.32g Rutabagas
Protein 0.82g 1.08g Rutabagas
Fats 0.13g 0.16g Rutabagas
Carbs 4.51g 8.62g Rutabagas
Calories 19kcal 37kcal Rutabagas
Starch g 0.4g Rutabagas
Fructose g 1.61g Rutabagas
Sugar 1.66g 4.46g Chayote
Fiber 1.7g 2.3g Rutabagas
Calcium 17mg 43mg Rutabagas
Iron 0.34mg 0.44mg Rutabagas
Magnesium 12mg 20mg Rutabagas
Phosphorus 18mg 53mg Rutabagas
Potassium 125mg 305mg Rutabagas
Sodium 2mg 12mg Chayote
Zinc 0.74mg 0.24mg Chayote
Copper 0.123mg 0.032mg Chayote
Vitamin A 0IU 2IU Rutabagas
Vitamin E 0.12mg 0.3mg Rutabagas
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 7.7mg 25mg Rutabagas
Vitamin B1 0.025mg 0.09mg Rutabagas
Vitamin B2 0.029mg 0.04mg Rutabagas
Vitamin B3 0.47mg 0.7mg Rutabagas
Vitamin B5 0.249mg 0.16mg Chayote
Vitamin B6 0.076mg 0.1mg Rutabagas
Folate 93µg 21µg Chayote
Vitamin B12 0µg 0µg
Vitamin K 4.1µg 0.3µg Chayote
Tryptophan 0.011mg mg Chayote
Threonine 0.04mg mg Chayote
Isoleucine 0.044mg mg Chayote
Leucine 0.077mg mg Chayote
Lysine 0.039mg mg Chayote
Methionine 0.001mg mg Chayote
Phenylalanine 0.047mg mg Chayote
Valine 0.063mg mg Chayote
Histidine 0.015mg mg Chayote
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.027g Rutabagas
Monounsaturated Fat 0.01g 0.025g Rutabagas
Polyunsaturated fat 0.057g 0.088g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Rutabagas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Chayote
15
Rutabagas
Mineral Summary Score
13
Chayote
14
Rutabagas

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Chayote
6%
Rutabagas
Carbohydrates
5%
Chayote
9%
Rutabagas
Fats
1%
Chayote
1%
Rutabagas

Comparison summary

Which food is richer in minerals?
Rutabagas
Rutabagas is relatively richer in minerals
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.001g)
Which food is richer in vitamins?
Rutabagas
Rutabagas is relatively richer in vitamins
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 2.8g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 72)
Which food is cheaper?
Chayote
Chayote is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/nutrients
  2. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.