Chayote vs. Tofu — In-Depth Nutrition Comparison
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What are the main differences between chayote and tofu?
- Chayote is richer in folate, vitamin C, and fiber, while tofu is higher in iron, calcium, manganese, selenium, phosphorus, and copper.
- Tofu's daily need coverage for iron is 63% higher.
- Tofu has 77 times less vitamin C than chayote. Chayote has 7.7mg of vitamin C, while tofu has 0.1mg.
We used Chayote, fruit, raw and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -71.4% |
| Contains more MagnesiumMagnesium | +150% |
| Contains more CalciumCalcium | +1958.8% |
| Contains more IronIron | +1476.5% |
| Contains more CopperCopper | +56.9% |
| Contains more PhosphorusPhosphorus | +438.9% |
| Contains more ManganeseManganese | +220.1% |
| Contains more SeleniumSelenium | +4350% |
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.
| Contains more Vitamin CVitamin C | +7600% |
| Contains more Vitamin EVitamin E | +1100% |
| Contains more Vitamin B3Vitamin B3 | +141% |
| Contains more Vitamin B5Vitamin B5 | +266.2% |
| Contains more Vitamin B6Vitamin B6 | +61.7% |
| Contains more Vitamin KVitamin K | +70.8% |
| Contains more FolateFolate | +520% |
| Contains more Vitamin B1Vitamin B1 | +224% |
| Contains more Vitamin B2Vitamin B2 | +79.3% |
| Contains more CholineCholine | +213% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +141.2% |
| Contains more WaterWater | +11.5% |
| Contains more ProteinProtein | +885.4% |
| Contains more FatsFats | +3576.9% |
| Contains more OtherOther | +140% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.9% |
| Contains more Mono. FatMonounsaturated fat | +10460% |
| Contains more Poly. FatPolyunsaturated fat | +4635.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 0.34mg | 5.36mg | 63% |
| Calcium | 17mg | 350mg | 33% |
| Folate | 93µg | 15µg | 20% |
| Manganese | 0.189mg | 0.605mg | 18% |
| Polyunsaturated fat | 0.057g | 2.699g | 18% |
| Selenium | 0.2µg | 8.9µg | 16% |
| Protein | 0.82g | 8.08g | 15% |
| Phosphorus | 18mg | 97mg | 11% |
| Vitamin C | 7.7mg | 0.1mg | 8% |
| Copper | 0.123mg | 0.193mg | 8% |
| Fats | 0.13g | 4.78g | 7% |
| Fiber | 1.7g | 0.3g | 6% |
| Vitamin B1 | 0.025mg | 0.081mg | 5% |
| Magnesium | 12mg | 30mg | 4% |
| Choline | 9.2mg | 28.8mg | 4% |
| Vitamin B5 | 0.249mg | 0.068mg | 4% |
| Monounsaturated fat | 0.01g | 1.056g | 3% |
| Saturated fat | 0.028g | 0.691g | 3% |
| Calories | 19kcal | 76kcal | 3% |
| Vitamin B3 | 0.47mg | 0.195mg | 2% |
| Vitamin B2 | 0.029mg | 0.052mg | 2% |
| Vitamin B6 | 0.076mg | 0.047mg | 2% |
| Vitamin E | 0.12mg | 0.01mg | 1% |
| Carbs | 4.51g | 1.87g | 1% |
| Vitamin K | 4.1µg | 2.4µg | 1% |
| Zinc | 0.74mg | 0.8mg | 1% |
| Net carbs | 2.81g | 1.57g | N/A |
| Potassium | 125mg | 121mg | 0% |
| Sugar | 1.66g | 0.62g | N/A |
| Sodium | 2mg | 7mg | 0% |
| Tryptophan | 0.011mg | 0.12mg | 0% |
| Threonine | 0.04mg | 0.402mg | 0% |
| Isoleucine | 0.044mg | 0.435mg | 0% |
| Leucine | 0.077mg | 0.713mg | 0% |
| Lysine | 0.039mg | 0.452mg | 0% |
| Methionine | 0.001mg | 0.108mg | 0% |
| Phenylalanine | 0.047mg | 0.428mg | 0% |
| Valine | 0.063mg | 0.446mg | 0% |
| Histidine | 0.015mg | 0.221mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
13%
6%
Minerals Daily Need Coverage Score
13%
59%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 1.04g)
Which food is cheaper?
Tofu is cheaper (difference - $0.8)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Sodium?
Chayote contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Chayote is lower in Saturated fat (difference - 0.663g)
Which food is lower in glycemic index?
Chayote is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Chayote is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)