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  6. Chayote vs. Salsify

Chayote vs. Salsify — In-Depth Nutrition Comparison

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What are the differences between Chayote and Salsify?

  • Chayote is higher in Folate, and Copper, however, Salsify is richer in Vitamin B2, Vitamin B6, Fiber, and Phosphorus.
  • Chayote's daily need coverage for Folate is 20% more.
  • Salsify contains 2 times less Zinc than Chayote. Chayote contains 0.74mg of Zinc, while Salsify contains 0.3mg.

We used Chayote, fruit, raw and Salsify, cooked, boiled, drained, without salt types in this article.

Infographic

Chayote vs Salsify 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.
Chayote
Chayote
3
:
7
Salsify
Salsify
Contains less Sodium -87.5%
Contains more Zinc +146.7%
Contains more Copper +75.7%
Contains more Calcium +176.5%
Contains more Iron +61.8%
Contains more Magnesium +50%
Contains more Phosphorus +211.1%
Contains more Potassium +126.4%
Contains more Manganese +11.1%
Contains more Selenium +200%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains less Sodium -87.5%
Contains more Zinc +146.7%
Contains more Copper +75.7%
Contains more Calcium +176.5%
Contains more Iron +61.8%
Contains more Magnesium +50%
Contains more Phosphorus +211.1%
Contains more Potassium +126.4%
Contains more Manganese +11.1%
Contains more Selenium +200%

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.
Chayote
Chayote
4
:
5
Salsify
Salsify
Contains more Vitamin C +67.4%
Contains more Vitamin B3 +19.9%
Contains more Folate +520%
Contains more Vitamin K +1266.7%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +124%
Contains more Vitamin B2 +496.6%
Contains more Vitamin B5 +10.8%
Contains more Vitamin B6 +186.8%
Chayote
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%
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 1%
Contains more Vitamin C +67.4%
Contains more Vitamin B3 +19.9%
Contains more Folate +520%
Contains more Vitamin K +1266.7%
Contains more Vitamin E +58.3%
Contains more Vitamin B1 +124%
Contains more Vitamin B2 +496.6%
Contains more Vitamin B5 +10.8%
Contains more Vitamin B6 +186.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chayote
Chayote
1
:
4
Salsify
Salsify
Contains more Water +16.3%
Contains more Protein +232.9%
Contains more Fats +30.8%
Contains more Carbs +240.6%
Contains more Other +146.7%
Chayote
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more Water +16.3%
Contains more Protein +232.9%
Contains more Fats +30.8%
Contains more Carbs +240.6%
Contains more Other +146.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chayote
Chayote
2
:
1
Salsify
Salsify
Contains less Saturated Fat -31.7%
Contains more Monounsaturated Fat +233.3%
Contains more Polyunsaturated fat +29.8%
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -31.7%
Contains more Monounsaturated Fat +233.3%
Contains more Polyunsaturated fat +29.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Salsify Opinion
Net carbs 2.81g 12.26g Salsify
Protein 0.82g 2.73g Salsify
Fats 0.13g 0.17g Salsify
Carbs 4.51g 15.36g Salsify
Calories 19kcal 68kcal Salsify
Sugar 1.66g 2.9g Chayote
Fiber 1.7g 3.1g Salsify
Calcium 17mg 47mg Salsify
Iron 0.34mg 0.55mg Salsify
Magnesium 12mg 18mg Salsify
Phosphorus 18mg 56mg Salsify
Potassium 125mg 283mg Salsify
Sodium 2mg 16mg Chayote
Zinc 0.74mg 0.3mg Chayote
Copper 0.123mg 0.07mg Chayote
Manganese 0.189mg 0.21mg Salsify
Selenium 0.2µg 0.6µg Salsify
Vitamin E 0.12mg 0.19mg Salsify
Vitamin C 7.7mg 4.6mg Chayote
Vitamin B1 0.025mg 0.056mg Salsify
Vitamin B2 0.029mg 0.173mg Salsify
Vitamin B3 0.47mg 0.392mg Chayote
Vitamin B5 0.249mg 0.276mg Salsify
Vitamin B6 0.076mg 0.218mg Salsify
Folate 93µg 15µg Chayote
Vitamin K 4.1µg 0.3µg Chayote
Tryptophan 0.011mg Chayote
Threonine 0.04mg Chayote
Isoleucine 0.044mg Chayote
Leucine 0.077mg Chayote
Lysine 0.039mg Chayote
Methionine 0.001mg Chayote
Phenylalanine 0.047mg Chayote
Valine 0.063mg Chayote
Histidine 0.015mg Chayote
Saturated Fat 0.028g 0.041g Chayote
Monounsaturated Fat 0.01g 0.003g Chayote
Polyunsaturated fat 0.057g 0.074g Salsify

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Salsify
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
13%
Salsify
Minerals Daily Need Coverage Score
13%
Chayote
16%
Salsify

Comparison summary

Which food is richer in minerals?
Salsify
Salsify is relatively richer in minerals
Which food is cheaper?
Salsify
Salsify is cheaper (difference - $0.8)
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 1.24g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.013g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.