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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 A, 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
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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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more CopperCopper +75.7%
Contains more ZincZinc +42.3%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +38%
Contains more MagnesiumMagnesium +91.7%
Contains more PotassiumPotassium +69.6%
Contains more IronIron +258.8%
Contains more PhosphorusPhosphorus +172.2%
Contains more SeleniumSelenium +200%
~equal in Calcium ~18mg

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin B3Vitamin B3 +17.5%
Contains more Vitamin B5Vitamin B5 +47.3%
Contains more FolateFolate +481.3%
Contains more CholineCholine +73.6%
Contains more Vitamin CVitamin C +250.6%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +210.3%
Contains more Vitamin KVitamin K +4617.1%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.072mg
~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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +131.7%
Contains more FatsFats +207.7%
Contains more CarbsCarbs +44.1%
Contains more OtherOther +133.3%
~equal in Water ~90.5g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains less Sat. FatSaturated fat -58.2%
Contains more Mono. FatMonounsaturated fat +460%
Contains more Poly. FatPolyunsaturated fat +173.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 DV% diff.
Vitamin K 4.1µg 193.4µg 158%
Vitamin C 7.7mg 27mg 21%
Folate 93µg 16µg 19%
Iron 0.34mg 1.22mg 11%
Copper 0.123mg 0.07mg 6%
Vitamin B2 0.029mg 0.09mg 5%
Phosphorus 18mg 49mg 4%
Vitamin E 0.12mg 0.51mg 3%
Magnesium 12mg 23mg 3%
Potassium 125mg 212mg 3%
Fiber 1.7g 2.4g 3%
Zinc 0.74mg 0.52mg 2%
Vitamin B1 0.025mg 0.05mg 2%
Vitamin B5 0.249mg 0.169mg 2%
Protein 0.82g 1.9g 2%
Manganese 0.189mg 0.137mg 2%
Choline 9.2mg 5.3mg 1%
Polyunsaturated fat 0.057g 0.156g 1%
Calories 19kcal 34kcal 1%
Selenium 0.2µg 0.6µg 1%
Carbs 4.51g 6.5g 1%
Sodium 2mg 17mg 1%
Fats 0.13g 0.4g 0%
Net carbs 2.81g 4.1g N/A
Calcium 17mg 18mg 0%
Sugar 1.66g 2.18g N/A
Vitamin B3 0.47mg 0.4mg 0%
Vitamin B6 0.076mg 0.072mg 0%
Saturated fat 0.028g 0.067g 0%
Monounsaturated fat 0.01g 0.056g 0%
Tryptophan 0.011mg 0.021mg 0%
Threonine 0.04mg 0.074mg 0%
Isoleucine 0.044mg 0.081mg 0%
Leucine 0.077mg 0.113mg 0%
Lysine 0.039mg 0.095mg 0%
Methionine 0.001mg 0.021mg 0%
Phenylalanine 0.047mg 0.061mg 0%
Valine 0.063mg 0.084mg 0%
Histidine 0.015mg 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Welsh onion
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
51%
Welsh onion
Minerals Daily Need Coverage Score
13%
Chayote
17%
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

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. 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.