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Chayote vs Welsh onion - In-Depth Nutrition Comparison

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Important differences between Chayote and Welsh onion

  • Chayote has more Folate, and Copper, however Welsh onion has more Vitamin K, Vitamin C, and Iron.
  • Welsh onion's daily need coverage for Vitamin K is 158% more.
  • Chayote has 6 times more Folate than Welsh onion. Chayote has 93µg of Folate, while Welsh onion has 16µg.

The food varieties used in the comparison are Chayote, fruit, raw and Onions, welsh, raw.

Infographic

Chayote vs Welsh onion 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -88.2%
Contains more Zinc +42.3%
Contains more Copper +75.7%
Contains more Iron +258.8%
Contains more Magnesium +91.7%
Contains more Phosphorus +172.2%
Contains more Potassium +69.6%
Equal in Calcium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 13% 9% 8% 12% 1% 21% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Contains less Sodium -88.2%
Contains more Zinc +42.3%
Contains more Copper +75.7%
Contains more Iron +258.8%
Contains more Magnesium +91.7%
Contains more Phosphorus +172.2%
Contains more Potassium +69.6%
Equal in Calcium - 18

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +47.3%
Contains more Folate +481.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +325%
Contains more Vitamin C +250.6%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +210.3%
Contains more Vitamin K +4617.1%
Equal in Vitamin B6 - 0.072
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +47.3%
Contains more Folate +481.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +325%
Contains more Vitamin C +250.6%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +210.3%
Contains more Vitamin K +4617.1%
Equal in Vitamin B6 - 0.072

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chayote Welsh onion
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chayote Welsh onion Opinion
Net carbs 2.81g 4.1g Welsh onion
Protein 0.82g 1.9g Welsh onion
Fats 0.13g 0.4g Welsh onion
Carbs 4.51g 6.5g Welsh onion
Calories 19kcal 34kcal Welsh onion
Starch g g
Fructose g g
Sugar 1.66g 2.18g Chayote
Fiber 1.7g 2.4g Welsh onion
Calcium 17mg 18mg Welsh onion
Iron 0.34mg 1.22mg Welsh onion
Magnesium 12mg 23mg Welsh onion
Phosphorus 18mg 49mg Welsh onion
Potassium 125mg 212mg Welsh onion
Sodium 2mg 17mg Chayote
Zinc 0.74mg 0.52mg Chayote
Copper 0.123mg 0.07mg Chayote
Vitamin A 0IU 1160IU Welsh onion
Vitamin E 0.12mg 0.51mg Welsh onion
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 7.7mg 27mg Welsh onion
Vitamin B1 0.025mg 0.05mg Welsh onion
Vitamin B2 0.029mg 0.09mg Welsh onion
Vitamin B3 0.47mg 0.4mg Chayote
Vitamin B5 0.249mg 0.169mg Chayote
Vitamin B6 0.076mg 0.072mg Chayote
Folate 93µg 16µg Chayote
Vitamin B12 0µg 0µg
Vitamin K 4.1µg 193.4µg Welsh onion
Tryptophan 0.011mg 0.021mg Welsh onion
Threonine 0.04mg 0.074mg Welsh onion
Isoleucine 0.044mg 0.081mg Welsh onion
Leucine 0.077mg 0.113mg Welsh onion
Lysine 0.039mg 0.095mg Welsh onion
Methionine 0.001mg 0.021mg Welsh onion
Phenylalanine 0.047mg 0.061mg Welsh onion
Valine 0.063mg 0.084mg Welsh onion
Histidine 0.015mg 0.033mg Welsh onion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.067g Chayote
Monounsaturated Fat 0.01g 0.056g Welsh onion
Polyunsaturated fat 0.057g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Chayote
61
Welsh onion
Mineral Summary Score
13
Chayote
18
Welsh onion

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Chayote
11%
Welsh onion
Carbohydrates
5%
Chayote
7%
Welsh onion
Fats
1%
Chayote
2%
Welsh onion

Comparison summary

Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.6)
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 0.52g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 39)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/nutrients
  2. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.