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  6. Chayote vs. Watercress

Chayote vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between chayote and watercress

  • Chayote has more folate and zinc; however, watercress is richer in vitamin K, vitamin A, vitamin C, calcium, vitamin B2, potassium, phosphorus, and vitamin E.
  • Watercress covers your daily vitamin K needs 205% more than chayote.
  • Watercress has 10 times less folate than chayote. Chayote has 93µg of folate, while watercress has 9µg.

Specific food types used in this comparison are Chayote, fruit, raw and Watercress, raw.

Infographic

Chayote vs Watercress 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +70%
Contains more CopperCopper +59.7%
Contains more ZincZinc +572.7%
Contains less SodiumSodium -95.1%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +605.9%
Contains more PotassiumPotassium +164%
Contains more PhosphorusPhosphorus +233.3%
Contains more ManganeseManganese +29.1%
Contains more SeleniumSelenium +350%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +135%
Contains more FolateFolate +933.3%
Contains more Vitamin CVitamin C +458.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +260%
Contains more Vitamin B2Vitamin B2 +313.8%
Contains more Vitamin B5Vitamin B5 +24.5%
Contains more Vitamin B6Vitamin B6 +69.7%
Contains more Vitamin KVitamin K +5997.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9mg

All nutrients comparison - raw data values

Nutrient Chayote Watercress DV% diff.
Vitamin K 4.1µg 250µg 205%
Vitamin C 7.7mg 43mg 39%
Folate 93µg 9µg 21%
Vitamin A 0µg 160µg 18%
Calcium 17mg 120mg 10%
Vitamin B2 0.029mg 0.12mg 7%
Zinc 0.74mg 0.11mg 6%
Vitamin E 0.12mg 1mg 6%
Potassium 125mg 330mg 6%
Phosphorus 18mg 60mg 6%
Vitamin B1 0.025mg 0.09mg 5%
Fiber 1.7g 0.5g 5%
Copper 0.123mg 0.077mg 5%
Vitamin B6 0.076mg 0.129mg 4%
Protein 0.82g 2.3g 3%
Sodium 2mg 41mg 2%
Iron 0.34mg 0.2mg 2%
Magnesium 12mg 21mg 2%
Manganese 0.189mg 0.244mg 2%
Vitamin B3 0.47mg 0.2mg 2%
Vitamin B5 0.249mg 0.31mg 1%
Selenium 0.2µg 0.9µg 1%
Carbs 4.51g 1.29g 1%
Calories 19kcal 11kcal 0%
Fats 0.13g 0.1g 0%
Net carbs 2.81g 0.79g N/A
Sugar 1.66g 0.2g N/A
Choline 9.2mg 9mg 0%
Saturated fat 0.028g 0.027g 0%
Monounsaturated fat 0.01g 0.008g 0%
Polyunsaturated fat 0.057g 0.035g 0%
Tryptophan 0.011mg 0.03mg 0%
Threonine 0.04mg 0.133mg 0%
Isoleucine 0.044mg 0.093mg 0%
Leucine 0.077mg 0.166mg 0%
Lysine 0.039mg 0.134mg 0%
Methionine 0.001mg 0.02mg 0%
Phenylalanine 0.047mg 0.114mg 0%
Valine 0.063mg 0.137mg 0%
Histidine 0.015mg 0.04mg 0%

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +30%
Contains more CarbsCarbs +249.6%
Contains more ProteinProtein +180.5%
Contains more OtherOther +300%
~equal in Water ~95.11g

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +25%
Contains more Poly. FatPolyunsaturated fat +62.9%
~equal in Saturated fat ~0.027g

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.