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  6. Chayote vs. Wakame

Chayote vs. Wakame — In-Depth Nutrition Comparison

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How are chayote and wakame different?

  • Chayote contains less manganese, folate, iron, magnesium, copper, vitamin B2, calcium, vitamin B5, and phosphorus than wakame.
  • Wakame covers your daily need for manganese, 53% more than chayote.
  • Chayote contains less sodium.

Chayote, fruit, raw and Seaweed, wakame, raw types were used in this article.

Infographic

Chayote vs Wakame 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%
Wakame
Wakame
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +150%
Contains more ZincZinc +94.7%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +791.7%
Contains more CalciumCalcium +782.4%
Contains more IronIron +541.2%
Contains more CopperCopper +130.9%
Contains more PhosphorusPhosphorus +344.4%
Contains more ManganeseManganese +640.7%
Contains more SeleniumSelenium +250%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 26% 0% 0% 2.4% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70%
Wakame
Wakame
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Contains more Vitamin CVitamin C +156.7%
Contains more Vitamin B6Vitamin B6 +3700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +140%
Contains more Vitamin B2Vitamin B2 +693.1%
Contains more Vitamin B3Vitamin B3 +240.4%
Contains more Vitamin B5Vitamin B5 +179.9%
Contains more Vitamin KVitamin K +29.3%
Contains more FolateFolate +110.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Wakame DV% diff.
Manganese 0.189mg 1.4mg 53%
Sodium 2mg 872mg 38%
Folate 93µg 196µg 26%
Magnesium 12mg 107mg 23%
Iron 0.34mg 2.18mg 23%
Copper 0.123mg 0.284mg 18%
Vitamin B2 0.029mg 0.23mg 15%
Calcium 17mg 150mg 13%
Phosphorus 18mg 80mg 9%
Vitamin B5 0.249mg 0.697mg 9%
Vitamin B3 0.47mg 1.6mg 7%
Vitamin E 0.12mg 1mg 6%
Vitamin B6 0.076mg 0.002mg 6%
Vitamin C 7.7mg 3mg 5%
Fiber 1.7g 0.5g 5%
Protein 0.82g 3.03g 4%
Zinc 0.74mg 0.38mg 3%
Vitamin B1 0.025mg 0.06mg 3%
Carbs 4.51g 9.14g 2%
Potassium 125mg 50mg 2%
Vitamin A 0µg 18µg 2%
Calories 19kcal 45kcal 1%
Fats 0.13g 0.64g 1%
Selenium 0.2µg 0.7µg 1%
Vitamin K 4.1µg 5.3µg 1%
Choline 9.2mg 13.9mg 1%
Polyunsaturated fat 0.057g 0.218g 1%
Protein per 100 calories 4.3g 6.7g N/A
Calories per 10 g protein 232kcal 149kcal N/A
Weight per 100 calories 526g 222g N/A
Net carbs 2.81g 8.64g N/A
Sugar 1.66g 0.65g N/A
Saturated fat 0.028g 0.13g 0%
Monounsaturated fat 0.01g 0.058g 0%
Tryptophan 0.011mg 0.035mg 0%
Threonine 0.04mg 0.165mg 0%
Isoleucine 0.044mg 0.087mg 0%
Leucine 0.077mg 0.257mg 0%
Lysine 0.039mg 0.112mg 0%
Methionine 0.001mg 0.063mg 0%
Phenylalanine 0.047mg 0.112mg 0%
Valine 0.063mg 0.209mg 0%
Histidine 0.015mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

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
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more WaterWater +17.8%
Contains more ProteinProtein +269.5%
Contains more FatsFats +392.3%
Contains more CarbsCarbs +102.7%
Contains more OtherOther +2300%

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
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -78.5%
Contains more Mono. FatMonounsaturated fat +480%
Contains more Poly. FatPolyunsaturated fat +282.5%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.