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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

Chayote vs Tofu 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%
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
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%
~equal in Potassium ~121mg
~equal in Zinc ~0.8mg

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%
Tofu
3
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
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%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
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
29% 11% 60%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.057 g
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
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.
Chayote Tofu
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chayote Tofu 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?

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

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%
Chayote
6%
Tofu
Minerals Daily Need Coverage Score
13%
Chayote
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.04g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.8)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Chayote
Chayote is lower in Saturated fat (difference - 0.663g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Chayote
Chayote is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.