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  6. Chayote vs. Wax gourd

Chayote vs. Wax gourd — In-Depth Nutrition Comparison

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Summary of differences between Chayote and Wax gourd

  • Wax gourd has less Folate, Copper, and Manganese than Chayote.
  • Chayote covers your daily need of Folate 22% more than Wax gourd.
  • Chayote has 25 times more Potassium than Wax gourd. While Chayote has 125mg of Potassium, Wax gourd has only 5mg.
  • Chayote has less Sodium.

These are the specific foods used in this comparison Chayote, fruit, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Chayote vs Wax gourd 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.
Chayote
Chayote
7
:
2
Wax gourd
Wax gourd
Contains more Magnesium +20%
Contains more Potassium +2400%
Contains less Sodium -98.1%
Contains more Zinc +25.4%
Contains more Copper +459.1%
Contains more Manganese +237.5%
Contains more Iron +11.8%
Equal in Calcium - 18
Equal in Phosphorus - 17
Equal in Selenium - 0.2
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Contains more Magnesium +20%
Contains more Potassium +2400%
Contains less Sodium -98.1%
Contains more Zinc +25.4%
Contains more Copper +459.1%
Contains more Manganese +237.5%
Contains more Iron +11.8%
Equal in Calcium - 18
Equal in Phosphorus - 17
Equal in Selenium - 0.2

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.
Chayote
Chayote
7
:
2
Wax gourd
Wax gourd
Contains more Vitamin E +50%
Contains more Vitamin B2 +2800%
Contains more Vitamin B3 +22.4%
Contains more Vitamin B5 +105.8%
Contains more Vitamin B6 +137.5%
Contains more Folate +2225%
Contains more Vitamin K +46.4%
Contains more Vitamin C +36.4%
Contains more Vitamin B1 +36%
Chayote
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 26% 7% 7% 9% 15% 18% 70% 0% 11%
Wax gourd
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 35% 9% 1% 8% 8% 8% 3% 0% 7%
Contains more Vitamin E +50%
Contains more Vitamin B2 +2800%
Contains more Vitamin B3 +22.4%
Contains more Vitamin B5 +105.8%
Contains more Vitamin B6 +137.5%
Contains more Folate +2225%
Contains more Vitamin K +46.4%
Contains more Vitamin C +36.4%
Contains more Vitamin B1 +36%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chayote
Chayote
2
:
2
Wax gourd
Wax gourd
Contains more Protein +105%
Contains more Carbs +48.4%
Contains more Fats +53.8%
Equal in Water - 96.06
Equal in Other - 0.3
Chayote
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more Protein +105%
Contains more Carbs +48.4%
Contains more Fats +53.8%
Equal in Water - 96.06
Equal in Other - 0.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chayote
Chayote
0
:
3
Wax gourd
Wax gourd
Contains less Saturated Fat -42.9%
Contains more Monounsaturated Fat +270%
Contains more Polyunsaturated fat +54.4%
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains less Saturated Fat -42.9%
Contains more Monounsaturated Fat +270%
Contains more Polyunsaturated fat +54.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Wax gourd Opinion
Net carbs 2.81g 2.04g Chayote
Protein 0.82g 0.4g Chayote
Fats 0.13g 0.2g Wax gourd
Carbs 4.51g 3.04g Chayote
Calories 19kcal 14kcal Chayote
Sugar 1.66g 1.18g Wax gourd
Fiber 1.7g 1g Chayote
Calcium 17mg 18mg Wax gourd
Iron 0.34mg 0.38mg Wax gourd
Magnesium 12mg 10mg Chayote
Phosphorus 18mg 17mg Chayote
Potassium 125mg 5mg Chayote
Sodium 2mg 107mg Chayote
Zinc 0.74mg 0.59mg Chayote
Copper 0.123mg 0.022mg Chayote
Manganese 0.189mg 0.056mg Chayote
Selenium 0.2µg 0.2µg
Vitamin E 0.12mg 0.08mg Chayote
Vitamin C 7.7mg 10.5mg Wax gourd
Vitamin B1 0.025mg 0.034mg Wax gourd
Vitamin B2 0.029mg 0.001mg Chayote
Vitamin B3 0.47mg 0.384mg Chayote
Vitamin B5 0.249mg 0.121mg Chayote
Vitamin B6 0.076mg 0.032mg Chayote
Folate 93µg 4µg Chayote
Vitamin K 4.1µg 2.8µg Chayote
Tryptophan 0.011mg 0.002mg Chayote
Threonine 0.04mg Chayote
Isoleucine 0.044mg Chayote
Leucine 0.077mg Chayote
Lysine 0.039mg 0.009mg Chayote
Methionine 0.001mg 0.003mg Wax gourd
Phenylalanine 0.047mg Chayote
Valine 0.063mg Chayote
Histidine 0.015mg Chayote
Saturated Fat 0.028g 0.016g Wax gourd
Monounsaturated Fat 0.01g 0.037g Wax gourd
Polyunsaturated fat 0.057g 0.088g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Wax gourd
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
14%
Chayote
6%
Wax gourd
Minerals Daily Need Coverage Score
13%
Chayote
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 0.48g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.8)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 105mg)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.