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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
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 more Magnesium +20%
Contains more Potassium +1983.3%
Contains less Sodium -98.2%
Contains more Zinc +21.3%
Contains more Copper +434.8%
Contains more Calcium +11.8%
Contains more Iron +17.6%
Equal in Phosphorus - 19
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% 15% 8% 9% 1% 15% 17% 8%
Contains more Magnesium +20%
Contains more Potassium +1983.3%
Contains less Sodium -98.2%
Contains more Zinc +21.3%
Contains more Copper +434.8%
Contains more Calcium +11.8%
Contains more Iron +17.6%
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
:
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 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 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
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%

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

All nutrients comparison - raw data values

Nutrient Chayote Winter melon Opinion
Net carbs 2.81g 0.1g Chayote
Protein 0.82g 0.4g Chayote
Fats 0.13g 0.2g Winter melon
Carbs 4.51g 3g Chayote
Calories 19kcal 13kcal Chayote
Starch g g
Fructose g g
Sugar 1.66g g Winter melon
Fiber 1.7g 2.9g Winter melon
Calcium 17mg 19mg Winter melon
Iron 0.34mg 0.4mg Winter melon
Magnesium 12mg 10mg Chayote
Phosphorus 18mg 19mg Winter melon
Potassium 125mg 6mg Chayote
Sodium 2mg 111mg Chayote
Zinc 0.74mg 0.61mg Chayote
Copper 0.123mg 0.023mg Chayote
Vitamin A 0IU 0IU
Vitamin E 0.12mg mg Chayote
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 7.7mg 13mg Winter melon
Vitamin B1 0.025mg 0.04mg Winter melon
Vitamin B2 0.029mg 0.11mg Winter melon
Vitamin B3 0.47mg 0.4mg Chayote
Vitamin B5 0.249mg 0.133mg Chayote
Vitamin B6 0.076mg 0.035mg Chayote
Folate 93µg 5µg Chayote
Vitamin B12 0µg 0µg
Vitamin K 4.1µg µg Chayote
Tryptophan 0.011mg 0.002mg Chayote
Threonine 0.04mg mg Chayote
Isoleucine 0.044mg mg Chayote
Leucine 0.077mg mg Chayote
Lysine 0.039mg 0.009mg Chayote
Methionine 0.001mg 0.003mg Winter melon
Phenylalanine 0.047mg mg Chayote
Valine 0.063mg mg Chayote
Histidine 0.015mg mg Chayote
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.016g Winter melon
Monounsaturated Fat 0.01g 0.037g Winter melon
Polyunsaturated fat 0.057g 0.087g Winter melon

Which food is preferable for your diet?

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

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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
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

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.

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.