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  6. Chayote vs. Sweet potato

Chayote vs. Sweet potato — In-Depth Nutrition Comparison

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What are the main differences between chayote and sweet potato?

  • Chayote is richer in folate and vitamin C, while sweet potato is higher in vitamin A, vitamin B5, vitamin B6, potassium, and fiber.
  • Sweet potato's daily need coverage for vitamin A is 284% higher.
  • Sweet potato has 8 times less folate than chayote. Chayote has 93µg of folate, while sweet potato has 11µg.

We used Chayote, fruit, raw and Sweet potato, raw, unprepared types in this comparison.

Infographic

Chayote vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more ZincZinc +146.7%
Contains less SodiumSodium -96.4%
Contains more MagnesiumMagnesium +108.3%
Contains more CalciumCalcium +76.5%
Contains more PotassiumPotassium +169.6%
Contains more IronIron +79.4%
Contains more CopperCopper +22.8%
Contains more PhosphorusPhosphorus +161.1%
Contains more ManganeseManganese +36.5%
Contains more SeleniumSelenium +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.
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +220.8%
Contains more Vitamin KVitamin K +127.8%
Contains more FolateFolate +745.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin B1Vitamin B1 +212%
Contains more Vitamin B2Vitamin B2 +110.3%
Contains more Vitamin B3Vitamin B3 +18.5%
Contains more Vitamin B5Vitamin B5 +221.3%
Contains more Vitamin B6Vitamin B6 +175%
Contains more CholineCholine +33.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Sweet potato DV% diff.
Vitamin A 0µg 709µg 79%
Folate 93µg 11µg 21%
Vitamin B5 0.249mg 0.8mg 11%
Vitamin B6 0.076mg 0.209mg 10%
Vitamin C 7.7mg 2.4mg 6%
Potassium 125mg 337mg 6%
Carbs 4.51g 20.12g 5%
Fiber 1.7g 3g 5%
Starch 12.65g 5%
Vitamin B1 0.025mg 0.078mg 4%
Zinc 0.74mg 0.3mg 4%
Phosphorus 18mg 47mg 4%
Manganese 0.189mg 0.258mg 3%
Calories 19kcal 86kcal 3%
Copper 0.123mg 0.151mg 3%
Iron 0.34mg 0.61mg 3%
Magnesium 12mg 25mg 3%
Vitamin B2 0.029mg 0.061mg 2%
Sodium 2mg 55mg 2%
Vitamin K 4.1µg 1.8µg 2%
Protein 0.82g 1.57g 2%
Vitamin B3 0.47mg 0.557mg 1%
Choline 9.2mg 12.3mg 1%
Selenium 0.2µg 0.6µg 1%
Calcium 17mg 30mg 1%
Fructose 0.7g 1%
Vitamin E 0.12mg 0.26mg 1%
Fats 0.13g 0.05g 0%
Net carbs 2.81g 17.12g N/A
Sugar 1.66g 4.18g N/A
Saturated fat 0.028g 0.018g 0%
Monounsaturated fat 0.01g 0.001g 0%
Polyunsaturated fat 0.057g 0.014g 0%
Tryptophan 0.011mg 0.031mg 0%
Threonine 0.04mg 0.083mg 0%
Isoleucine 0.044mg 0.055mg 0%
Leucine 0.077mg 0.092mg 0%
Lysine 0.039mg 0.066mg 0%
Methionine 0.001mg 0.029mg 0%
Phenylalanine 0.047mg 0.089mg 0%
Valine 0.063mg 0.086mg 0%
Histidine 0.015mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more FatsFats +160%
Contains more WaterWater +21.9%
Contains more ProteinProtein +91.5%
Contains more CarbsCarbs +346.1%
Contains more OtherOther +226.7%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +900%
Contains more Poly. FatPolyunsaturated fat +307.1%
Contains less Sat. FatSaturated fat -35.7%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.