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  6. Chayote vs. Spinach raw

Chayote vs. Spinach raw — In-Depth Nutrition Comparison

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What are the main differences between chayote and spinach raw?

  • Spinach raw has more vitamin K, vitamin A, manganese, iron, folate, vitamin C, magnesium, potassium, vitamin E, and vitamin B2 than chayote.
  • Spinach raw's daily need coverage for vitamin K is 399% higher.

We used Chayote, fruit, raw and Spinach, raw types in this comparison.

Infographic

Chayote vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more ZincZinc +39.6%
Contains less SodiumSodium -97.5%
Contains more MagnesiumMagnesium +558.3%
Contains more CalciumCalcium +482.4%
Contains more PotassiumPotassium +346.4%
Contains more IronIron +697.1%
Contains more PhosphorusPhosphorus +172.2%
Contains more ManganeseManganese +374.6%
Contains more SeleniumSelenium +400%
~equal in Copper ~0.13mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +283.1%
Contains more Vitamin CVitamin C +264.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1591.7%
Contains more Vitamin B1Vitamin B1 +212%
Contains more Vitamin B2Vitamin B2 +551.7%
Contains more Vitamin B3Vitamin B3 +54%
Contains more Vitamin B6Vitamin B6 +156.6%
Contains more Vitamin KVitamin K +11678%
Contains more FolateFolate +108.6%
Contains more CholineCholine +109.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Spinach raw DV% diff.
Vitamin K 4.1µg 482.9µg 399%
Vitamin A 0µg 469µg 52%
Manganese 0.189mg 0.897mg 31%
Iron 0.34mg 2.71mg 30%
Folate 93µg 194µg 25%
Vitamin C 7.7mg 28.1mg 23%
Magnesium 12mg 79mg 16%
Potassium 125mg 558mg 13%
Vitamin E 0.12mg 2.03mg 13%
Vitamin B2 0.029mg 0.189mg 12%
Vitamin B6 0.076mg 0.195mg 9%
Calcium 17mg 99mg 8%
Vitamin B1 0.025mg 0.078mg 4%
Protein 0.82g 2.86g 4%
Vitamin B5 0.249mg 0.065mg 4%
Phosphorus 18mg 49mg 4%
Sodium 2mg 79mg 3%
Zinc 0.74mg 0.53mg 2%
Fiber 1.7g 2.2g 2%
Choline 9.2mg 19.3mg 2%
Vitamin B3 0.47mg 0.724mg 2%
Selenium 0.2µg 1µg 1%
Polyunsaturated fat 0.057g 0.165g 1%
Copper 0.123mg 0.13mg 1%
Calories 19kcal 23kcal 0%
Fats 0.13g 0.39g 0%
Carbs 4.51g 3.63g 0%
Net carbs 2.81g 1.43g N/A
Sugar 1.66g 0.42g N/A
Saturated fat 0.028g 0.063g 0%
Monounsaturated fat 0.01g 0.01g 0%
Tryptophan 0.011mg 0.039mg 0%
Threonine 0.04mg 0.122mg 0%
Isoleucine 0.044mg 0.147mg 0%
Leucine 0.077mg 0.223mg 0%
Lysine 0.039mg 0.174mg 0%
Methionine 0.001mg 0.053mg 0%
Phenylalanine 0.047mg 0.129mg 0%
Valine 0.063mg 0.161mg 0%
Histidine 0.015mg 0.064mg 0%
Fructose 0.15g 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% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more CarbsCarbs +24.2%
Contains more ProteinProtein +248.8%
Contains more FatsFats +200%
Contains more OtherOther +473.3%
~equal in Water ~91.4g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated fat -55.6%
Contains more Poly. FatPolyunsaturated fat +189.5%
~equal in Monounsaturated fat ~0.01g

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.