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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 for 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.

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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" 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more CopperCopper +284.4%
Contains more ZincZinc +208.3%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +44.3%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +152.9%
Contains more PotassiumPotassium +144%
Contains more IronIron +29.4%
Contains more PhosphorusPhosphorus +194.4%
Contains more SeleniumSelenium +250%

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin B5Vitamin B5 +55.6%
Contains more Vitamin KVitamin K +1266.7%
Contains more FolateFolate +342.9%
Contains more Vitamin CVitamin C +224.7%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +260%
Contains more Vitamin B2Vitamin B2 +37.9%
Contains more Vitamin B3Vitamin B3 +48.9%
Contains more Vitamin B6Vitamin B6 +31.6%
Contains more CholineCholine +53.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Rutabagas DV% diff.
Vitamin C 7.7mg 25mg 19%
Folate 93µg 21µg 18%
Copper 0.123mg 0.032mg 10%
Vitamin B1 0.025mg 0.09mg 5%
Potassium 125mg 305mg 5%
Phosphorus 18mg 53mg 5%
Zinc 0.74mg 0.24mg 5%
Vitamin K 4.1µg 0.3µg 3%
Calcium 17mg 43mg 3%
Manganese 0.189mg 0.131mg 3%
Vitamin B6 0.076mg 0.1mg 2%
Vitamin B5 0.249mg 0.16mg 2%
Fructose 1.61g 2%
Fiber 1.7g 2.3g 2%
Magnesium 12mg 20mg 2%
Protein 0.82g 1.08g 1%
Carbs 4.51g 8.62g 1%
Vitamin B3 0.47mg 0.7mg 1%
Vitamin B2 0.029mg 0.04mg 1%
Choline 9.2mg 14.1mg 1%
Selenium 0.2µg 0.7µg 1%
Iron 0.34mg 0.44mg 1%
Calories 19kcal 37kcal 1%
Vitamin E 0.12mg 0.3mg 1%
Fats 0.13g 0.16g 0%
Net carbs 2.81g 6.32g N/A
Sugar 1.66g 4.46g N/A
Starch 0.4g 0%
Sodium 2mg 12mg 0%
Saturated fat 0.028g 0.027g 0%
Monounsaturated fat 0.01g 0.025g 0%
Polyunsaturated fat 0.057g 0.088g 0%
Tryptophan 0.011mg 0%
Threonine 0.04mg 0%
Isoleucine 0.044mg 0%
Leucine 0.077mg 0%
Lysine 0.039mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.047mg 0%
Valine 0.063mg 0%
Histidine 0.015mg 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +31.7%
Contains more FatsFats +23.1%
Contains more CarbsCarbs +91.1%
Contains more OtherOther +136.7%
~equal in Water ~89.43g

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +54.4%
~equal in Saturated fat ~0.027g

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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. 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.