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Chayote vs Winter melon - In-Depth Nutrition Comparison

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Important differences between Chayote and Winter melon

  • Chayote has more Folate, Copper, and Manganese, however Winter melon has more Vitamin B2, and Vitamin C.
  • Chayote's daily need coverage for Folate is 22% more.
  • Chayote has 21 times more Potassium than Winter melon. Chayote has 125mg of Potassium, while Winter melon has 6mg.
  • Chayote is lower in Sodium.

The food varieties used in the comparison are Chayote, fruit, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Chayote vs Winter melon 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Chayote
Chayote
5
:
3
Winter melon
Winter melon
Contains more Potassium +1983.3%
Contains more Magnesium +20%
Contains more Copper +434.8%
Contains more Zinc +21.3%
Contains less Sodium -98.2%
Contains more Iron +17.6%
Contains more Calcium +11.8%
Equal in Phosphorus - 19
Chayote
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 6% 12% 9% 41% 21% 8% 1%
Winter melon
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Contains more Potassium +1983.3%
Contains more Magnesium +20%
Contains more Copper +434.8%
Contains more Zinc +21.3%
Contains less Sodium -98.2%
Contains more Iron +17.6%
Contains more Calcium +11.8%
Equal in Phosphorus - 19

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
Chayote
Chayote
6
:
3
Winter melon
Winter melon
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +87.2%
Contains more Vitamin B6 +117.1%
Contains more Folate +1760%
Contains more Vitamin C +68.8%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +279.3%
Chayote
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 26% 0% 3% 0% 7% 7% 9% 15% 18% 0% 11% 70%
Winter melon
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 0% 0% 10% 26% 8% 8% 9% 0% 0% 4%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +87.2%
Contains more Vitamin B6 +117.1%
Contains more Folate +1760%
Contains more Vitamin C +68.8%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +279.3%

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
9
Winter melon
Mineral Summary Score
13
Chayote
9
Winter melon

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
2%
Winter melon
Carbohydrates
5%
Chayote
3%
Winter melon
Fats
1%
Chayote
1%
Winter melon

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 Winter melon
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.66g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.8)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 109mg)
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 ()
Which food is richer in minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient Chayote Winter melon Opinion
Calories 19 13 Chayote
Protein 0.82 0.4 Chayote
Fats 0.13 0.2 Winter melon
Vitamin C 7.7 13 Winter melon
Net carbs 2.809999942779541 0.10000000149011612 Chayote
Carbs 4.51 3 Chayote
Cholesterol 0 0
Vitamin D 0 0
Iron 0.34 0.4 Winter melon
Calcium 17 19 Winter melon
Potassium 125 6 Chayote
Magnesium 12 10 Chayote
Sugar 1.66 Winter melon
Fiber 1.7 2.9 Winter melon
Copper 0.123 0.023 Chayote
Zinc 0.74 0.61 Chayote
Starch
Phosphorus 18 19 Winter melon
Sodium 2 111 Chayote
Vitamin A 0 0
Vitamin E 0.12 Chayote
Vitamin D 0 0
Vitamin B1 0.025 0.04 Winter melon
Vitamin B2 0.029 0.11 Winter melon
Vitamin B3 0.47 0.4 Chayote
Vitamin B5 0.249 0.133 Chayote
Vitamin B6 0.076 0.035 Chayote
Vitamin B12 0 0
Vitamin K 4.1 Chayote
Folate 93 5 Chayote
Trans Fat 0 0
Saturated Fat 0.028 0.016 Winter melon
Monounsaturated Fat 0.01 0.037 Winter melon
Polyunsaturated fat 0.057 0.087 Winter melon
Tryptophan 0.011 0.002 Chayote
Threonine 0.04 Chayote
Isoleucine 0.044 Chayote
Leucine 0.077 Chayote
Lysine 0.039 0.009 Chayote
Methionine 0.001 0.003 Winter melon
Phenylalanine 0.047 Chayote
Valine 0.063 Chayote
Histidine 0.015 Chayote
Fructose

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.