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Chayote vs. Tomato — In-Depth Nutrition Comparison

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How are Chayote and Tomato different?

  • Chayote has more Folate, Copper, and Zinc, however, Tomato is richer in Vitamin C.
  • Chayote covers your daily need of Folate 20% more than Tomato.
  • Chayote has 4 times more Zinc than Tomato. Chayote has 0.74mg of Zinc, while Tomato has 0.17mg.

Chayote, fruit, raw and Tomatoes, red, ripe, raw, year round average types were used in this article.

Infographic

Chayote vs Tomato 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.
:
2
Tomato
Contains more Calcium +70%
Contains more Iron +25.9%
Contains less Sodium -60%
Contains more Zinc +335.3%
Contains more Copper +108.5%
Contains more Manganese +65.8%
Contains more Selenium +∞%
Contains more Phosphorus +33.3%
Contains more Potassium +89.6%
Equal in Magnesium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +70%
Contains more Iron +25.9%
Contains less Sodium -60%
Contains more Zinc +335.3%
Contains more Copper +108.5%
Contains more Manganese +65.8%
Contains more Selenium +∞%
Contains more Phosphorus +33.3%
Contains more Potassium +89.6%
Equal in Magnesium - 11

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.
:
7
Tomato
Contains more Vitamin B2 +52.6%
Contains more Vitamin B5 +179.8%
Contains more Folate +520%
Contains more Choline +37.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +350%
Contains more Vitamin C +77.9%
Contains more Vitamin B1 +48%
Contains more Vitamin B3 +26.4%
Contains more Vitamin K +92.7%
Equal in Vitamin B6 - 0.08
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 26% 7% 7% 9% 15% 18% 70% 0% 6% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 4% 20%
Contains more Vitamin B2 +52.6%
Contains more Vitamin B5 +179.8%
Contains more Folate +520%
Contains more Choline +37.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +350%
Contains more Vitamin C +77.9%
Contains more Vitamin B1 +48%
Contains more Vitamin B3 +26.4%
Contains more Vitamin K +92.7%
Equal in Vitamin B6 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Tomato
Contains more Carbs +15.9%
Contains more Fats +53.8%
Contains more Other +70%
Equal in Protein - 0.88
Equal in Water - 94.52
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Carbs +15.9%
Contains more Fats +53.8%
Contains more Other +70%
Equal in Protein - 0.88
Equal in Water - 94.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Tomato
Contains more Monounsaturated Fat +210%
Contains more Polyunsaturated fat +45.6%
Equal in Saturated Fat - 0.028
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains more Monounsaturated Fat +210%
Contains more Polyunsaturated fat +45.6%
Equal in Saturated Fat - 0.028

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Tomato Opinion
Net carbs 2.81g 2.69g Chayote
Protein 0.82g 0.88g Tomato
Fats 0.13g 0.2g Tomato
Carbs 4.51g 3.89g Chayote
Calories 19kcal 18kcal Chayote
Fructose 1.37g Tomato
Sugar 1.66g 2.63g Chayote
Fiber 1.7g 1.2g Chayote
Calcium 17mg 10mg Chayote
Iron 0.34mg 0.27mg Chayote
Magnesium 12mg 11mg Chayote
Phosphorus 18mg 24mg Tomato
Potassium 125mg 237mg Tomato
Sodium 2mg 5mg Chayote
Zinc 0.74mg 0.17mg Chayote
Copper 0.123mg 0.059mg Chayote
Manganese 0.189mg 0.114mg Chayote
Selenium 0.2µg 0µg Chayote
Vitamin A 0IU 833IU Tomato
Vitamin A RAE 0µg 42µg Tomato
Vitamin E 0.12mg 0.54mg Tomato
Vitamin C 7.7mg 13.7mg Tomato
Vitamin B1 0.025mg 0.037mg Tomato
Vitamin B2 0.029mg 0.019mg Chayote
Vitamin B3 0.47mg 0.594mg Tomato
Vitamin B5 0.249mg 0.089mg Chayote
Vitamin B6 0.076mg 0.08mg Tomato
Folate 93µg 15µg Chayote
Choline 9.2mg 6.7mg Chayote
Vitamin K 4.1µg 7.9µg Tomato
Tryptophan 0.011mg 0.006mg Chayote
Threonine 0.04mg 0.027mg Chayote
Isoleucine 0.044mg 0.018mg Chayote
Leucine 0.077mg 0.025mg Chayote
Lysine 0.039mg 0.027mg Chayote
Methionine 0.001mg 0.006mg Tomato
Phenylalanine 0.047mg 0.027mg Chayote
Valine 0.063mg 0.018mg Chayote
Histidine 0.015mg 0.014mg Chayote
Saturated Fat 0.028g 0.028g
Monounsaturated Fat 0.01g 0.031g Tomato
Polyunsaturated fat 0.057g 0.083g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Tomato
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
13%
Chayote
15%
Tomato
Minerals Daily Need Coverage Score
13%
Chayote
9%
Tomato

Comparison summary

Which food is cheaper?
Tomato
Tomato is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 0.97g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Chayote
Chayote is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.028 g)
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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.