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  6. Chayote vs. Summer squash

Chayote vs. Summer squash — In-Depth Nutrition Comparison

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Significant differences between Chayote and Summer squash

  • Chayote has more Folate, and Copper, however, Summer squash is richer in Vitamin B6, Vitamin C, and Vitamin B2.
  • Chayote covers your daily Folate needs 16% more than Summer squash.
  • Summer squash has 3 times less Zinc than Chayote. Chayote has 0.74mg of Zinc, while Summer squash has 0.29mg.

Specific food types used in this comparison are Chayote, fruit, raw and Squash, summer, all varieties, raw.

Infographic

Chayote vs Summer squash 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
4
:
4
Summer squash
Summer squash
Contains more Calcium +13.3%
Contains more Zinc +155.2%
Contains more Copper +141.2%
Contains more Magnesium +41.7%
Contains more Phosphorus +111.1%
Contains more Potassium +109.6%
Equal in Iron - 0.35
Equal in Sodium - 2
Equal in Manganese - 0.175
Equal in Selenium - 0.2
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +13.3%
Contains more Zinc +155.2%
Contains more Copper +141.2%
Contains more Magnesium +41.7%
Contains more Phosphorus +111.1%
Contains more Potassium +109.6%
Equal in Iron - 0.35
Equal in Sodium - 2
Equal in Manganese - 0.175
Equal in Selenium - 0.2

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
3
:
6
Summer squash
Summer squash
Contains more Vitamin B5 +60.6%
Contains more Folate +220.7%
Contains more Vitamin K +36.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +120.8%
Contains more Vitamin B1 +92%
Contains more Vitamin B2 +389.7%
Contains more Vitamin B6 +186.8%
Equal in Vitamin E - 0.12
Equal in Vitamin B3 - 0.487
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%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin B5 +60.6%
Contains more Folate +220.7%
Contains more Vitamin K +36.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +120.8%
Contains more Vitamin B1 +92%
Contains more Vitamin B2 +389.7%
Contains more Vitamin B6 +186.8%
Equal in Vitamin E - 0.12
Equal in Vitamin B3 - 0.487

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chayote
Chayote
1
:
4
Summer squash
Summer squash
Contains more Carbs +34.6%
Contains more Protein +47.6%
Contains more Fats +38.5%
Contains more Other +106.7%
Equal in Water - 94.64
Chayote
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Carbs +34.6%
Contains more Protein +47.6%
Contains more Fats +38.5%
Contains more Other +106.7%
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chayote
Chayote
1
:
2
Summer squash
Summer squash
Contains less Saturated Fat -36.4%
Contains more Monounsaturated Fat +60%
Contains more Polyunsaturated fat +56.1%
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains less Saturated Fat -36.4%
Contains more Monounsaturated Fat +60%
Contains more Polyunsaturated fat +56.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Summer squash Opinion
Net carbs 2.81g 2.25g Chayote
Protein 0.82g 1.21g Summer squash
Fats 0.13g 0.18g Summer squash
Carbs 4.51g 3.35g Chayote
Calories 19kcal 16kcal Chayote
Fructose 0.95g Summer squash
Sugar 1.66g 2.2g Chayote
Fiber 1.7g 1.1g Chayote
Calcium 17mg 15mg Chayote
Iron 0.34mg 0.35mg Summer squash
Magnesium 12mg 17mg Summer squash
Phosphorus 18mg 38mg Summer squash
Potassium 125mg 262mg Summer squash
Sodium 2mg 2mg
Zinc 0.74mg 0.29mg Chayote
Copper 0.123mg 0.051mg Chayote
Manganese 0.189mg 0.175mg Chayote
Selenium 0.2µg 0.2µg
Vitamin A 0IU 200IU Summer squash
Vitamin A RAE 0µg 10µg Summer squash
Vitamin E 0.12mg 0.12mg
Vitamin C 7.7mg 17mg Summer squash
Vitamin B1 0.025mg 0.048mg Summer squash
Vitamin B2 0.029mg 0.142mg Summer squash
Vitamin B3 0.47mg 0.487mg Summer squash
Vitamin B5 0.249mg 0.155mg Chayote
Vitamin B6 0.076mg 0.218mg Summer squash
Folate 93µg 29µg Chayote
Vitamin K 4.1µg 3µg Chayote
Tryptophan 0.011mg 0.011mg
Threonine 0.04mg 0.028mg Chayote
Isoleucine 0.044mg 0.042mg Chayote
Leucine 0.077mg 0.069mg Chayote
Lysine 0.039mg 0.065mg Summer squash
Methionine 0.001mg 0.017mg Summer squash
Phenylalanine 0.047mg 0.041mg Chayote
Valine 0.063mg 0.053mg Chayote
Histidine 0.015mg 0.025mg Summer squash
Saturated Fat 0.028g 0.044g Chayote
Monounsaturated Fat 0.01g 0.016g Summer squash
Polyunsaturated fat 0.057g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
18%
Summer squash
Minerals Daily Need Coverage Score
13%
Chayote
12%
Summer squash

Comparison summary

Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.8)
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 0.54g)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 13)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.