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Chayote vs. Walnut oil — In-Depth Nutrition Comparison

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What are the differences between chayote and walnut oil?

  • Chayote is higher in folate, copper, vitamin C, fiber, zinc, and vitamin B6; however, walnut oil is richer in vitamin K.
  • Walnut oil's daily need coverage for saturated fat is 45% more.
  • Chayote has less saturated fat.

We used Chayote, fruit, raw and Oil, walnut types in this article.

Infographic

Chayote vs Walnut oil 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.
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +2200%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin KVitamin K +265.9%
~equal in Vitamin A ~0µg
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +76823.1%

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
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +227900%
Contains more Poly. FatPolyunsaturated fat +110952.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Walnut oil DV% diff.
Polyunsaturated fat 0.057g 63.3g 422%
Fats 0.13g 100g 154%
Monounsaturated fat 0.01g 22.8g 57%
Calories 19kcal 884kcal 43%
Saturated fat 0.028g 9.1g 41%
Folate 93µg 0µg 23%
Copper 0.123mg 0mg 14%
Vitamin C 7.7mg 0mg 9%
Vitamin K 4.1µg 15µg 9%
Manganese 0.189mg 8%
Zinc 0.74mg 0mg 7%
Fiber 1.7g 0g 7%
Vitamin B6 0.076mg 0mg 6%
Vitamin B5 0.249mg 0mg 5%
Iron 0.34mg 0mg 4%
Potassium 125mg 0mg 4%
Phosphorus 18mg 0mg 3%
Vitamin B3 0.47mg 0mg 3%
Magnesium 12mg 0mg 3%
Choline 9.2mg 0.4mg 2%
Vitamin B1 0.025mg 0mg 2%
Vitamin B2 0.029mg 0mg 2%
Protein 0.82g 0g 2%
Vitamin E 0.12mg 0.4mg 2%
Calcium 17mg 0mg 2%
Carbs 4.51g 0g 2%
Net carbs 2.81g 0g N/A
Sugar 1.66g 0g N/A
Sodium 2mg 0mg 0%
Selenium 0.2µg 0µg 0%
Tryptophan 0.011mg 0mg 0%
Threonine 0.04mg 0mg 0%
Isoleucine 0.044mg 0mg 0%
Leucine 0.077mg 0mg 0%
Lysine 0.039mg 0mg 0%
Methionine 0.001mg 0mg 0%
Phenylalanine 0.047mg 0mg 0%
Valine 0.063mg 0mg 0%
Histidine 0.015mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Walnut oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
4%
Walnut oil
Minerals Daily Need Coverage Score
13%
Chayote
0%
Walnut oil

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 1.66g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 2mg)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $0.8)
Which food is lower in Saturated fat?
Chayote
Chayote is lower in Saturated fat (difference - 9.072g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Chayote
Chayote is relatively richer in minerals
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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.