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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 more Copper +284.4%
Contains more Zinc +208.3%
Contains less Sodium -83.3%
Contains more Iron +29.4%
Contains more Calcium +152.9%
Contains more Potassium +144%
Contains more Magnesium +66.7%
Contains more Phosphorus +194.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 6% 12% 9% 41% 21% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 13% 27% 15% 11% 7% 23% 2%
Contains more Copper +284.4%
Contains more Zinc +208.3%
Contains less Sodium -83.3%
Contains more Iron +29.4%
Contains more Calcium +152.9%
Contains more Potassium +144%
Contains more Magnesium +66.7%
Contains more Phosphorus +194.4%

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 Vitamin K +1266.7%
Contains more Folate +342.9%
Contains more Vitamin C +224.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +37.9%
Contains more Vitamin B3 +48.9%
Contains more Vitamin B6 +31.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 26% 0% 3% 0% 7% 7% 9% 15% 18% 0% 11% 70%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 84% 1% 6% 0% 23% 10% 14% 10% 24% 0% 1% 16%
Contains more Vitamin B5 +55.6%
Contains more Vitamin K +1266.7%
Contains more Folate +342.9%
Contains more Vitamin C +224.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +37.9%
Contains more Vitamin B3 +48.9%
Contains more Vitamin B6 +31.6%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Chayote Rutabagas Opinion
Calories 19 37 Rutabagas
Protein 0.82 1.08 Rutabagas
Fats 0.13 0.16 Rutabagas
Vitamin C 7.7 25 Rutabagas
Net carbs 2.809999942779541 6.320000171661377 Rutabagas
Carbs 4.51 8.62 Rutabagas
Cholesterol 0 0
Vitamin D 0 0
Iron 0.34 0.44 Rutabagas
Calcium 17 43 Rutabagas
Potassium 125 305 Rutabagas
Magnesium 12 20 Rutabagas
Sugar 1.66 4.46 Chayote
Fiber 1.7 2.3 Rutabagas
Copper 0.123 0.032 Chayote
Zinc 0.74 0.24 Chayote
Starch 0.4 Rutabagas
Phosphorus 18 53 Rutabagas
Sodium 2 12 Chayote
Vitamin A 0 2 Rutabagas
Vitamin E 0.12 0.3 Rutabagas
Vitamin D 0 0
Vitamin B1 0.025 0.09 Rutabagas
Vitamin B2 0.029 0.04 Rutabagas
Vitamin B3 0.47 0.7 Rutabagas
Vitamin B5 0.249 0.16 Chayote
Vitamin B6 0.076 0.1 Rutabagas
Vitamin B12 0 0
Vitamin K 4.1 0.3 Chayote
Folate 93 21 Chayote
Trans Fat 0 0
Saturated Fat 0.028 0.027 Rutabagas
Monounsaturated Fat 0.01 0.025 Rutabagas
Polyunsaturated fat 0.057 0.088 Rutabagas
Tryptophan 0.011 Chayote
Threonine 0.04 Chayote
Isoleucine 0.044 Chayote
Leucine 0.077 Chayote
Lysine 0.039 Chayote
Methionine 0.001 Chayote
Phenylalanine 0.047 Chayote
Valine 0.063 Chayote
Histidine 0.015 Chayote
Fructose 1.61 Rutabagas

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.