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  6. Chayote vs. Winter squash

Chayote vs. Winter squash — In-Depth Nutrition Comparison

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Summary of differences between Chayote and Winter squash

  • Chayote has more Folate, however, Winter squash is higher in Vitamin A RAE, and Vitamin B6.
  • Winter squash covers your daily need of Vitamin A RAE 29% more than Chayote.
  • Chayote has 5 times more Folate than Winter squash. While Chayote has 93µg of Folate, Winter squash has only 20µg.

These are the specific foods used in this comparison Chayote, fruit, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Chayote vs Winter squash 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
3
:
7
Winter squash
Winter squash
Contains more Zinc +236.4%
Contains more Copper +50%
Contains more Calcium +29.4%
Contains more Iron +29.4%
Contains more Potassium +92.8%
Contains less Sodium -50%
Contains more Selenium +100%
Equal in Magnesium - 13
Equal in Phosphorus - 19
Equal in Manganese - 0.187
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Zinc +236.4%
Contains more Copper +50%
Contains more Calcium +29.4%
Contains more Iron +29.4%
Contains more Potassium +92.8%
Contains less Sodium -50%
Contains more Selenium +100%
Equal in Magnesium - 13
Equal in Phosphorus - 19
Equal in Manganese - 0.187

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
3
:
6
Winter squash
Winter squash
Contains more Vitamin B1 +56.3%
Contains more Folate +365%
Contains more Vitamin A +∞%
Contains more Vitamin C +24.7%
Contains more Vitamin B2 +131%
Contains more Vitamin B6 +111.8%
Equal in Vitamin E - 0.12
Equal in Vitamin B3 - 0.495
Equal in Vitamin B5 - 0.234
Equal in Vitamin K - 4.4
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin B1 +56.3%
Contains more Folate +365%
Contains more Vitamin A +∞%
Contains more Vitamin C +24.7%
Contains more Vitamin B2 +131%
Contains more Vitamin B6 +111.8%
Equal in Vitamin E - 0.12
Equal in Vitamin B3 - 0.495
Equal in Vitamin B5 - 0.234
Equal in Vitamin K - 4.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chayote
Chayote
1
:
4
Winter squash
Winter squash
Contains more Fats +169.2%
Contains more Carbs +96.2%
Contains more Other +133.3%
Equal in Protein - 0.89
Equal in Water - 89.21
Chayote
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Fats +169.2%
Contains more Carbs +96.2%
Contains more Other +133.3%
Equal in Protein - 0.89
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chayote
Chayote
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -61.1%
Contains more Monounsaturated Fat +160%
Contains more Polyunsaturated fat +157.9%
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -61.1%
Contains more Monounsaturated Fat +160%
Contains more Polyunsaturated fat +157.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Winter squash Opinion
Net carbs 2.81g 6.05g Winter squash
Protein 0.82g 0.89g Winter squash
Fats 0.13g 0.35g Winter squash
Carbs 4.51g 8.85g Winter squash
Calories 19kcal 37kcal Winter squash
Sugar 1.66g 3.3g Chayote
Fiber 1.7g 2.8g Winter squash
Calcium 17mg 22mg Winter squash
Iron 0.34mg 0.44mg Winter squash
Magnesium 12mg 13mg Winter squash
Phosphorus 18mg 19mg Winter squash
Potassium 125mg 241mg Winter squash
Sodium 2mg 1mg Winter squash
Zinc 0.74mg 0.22mg Chayote
Copper 0.123mg 0.082mg Chayote
Manganese 0.189mg 0.187mg Chayote
Selenium 0.2µg 0.4µg Winter squash
Vitamin A 0IU 5223IU Winter squash
Vitamin A RAE 0µg 261µg Winter squash
Vitamin E 0.12mg 0.12mg
Vitamin C 7.7mg 9.6mg Winter squash
Vitamin B1 0.025mg 0.016mg Chayote
Vitamin B2 0.029mg 0.067mg Winter squash
Vitamin B3 0.47mg 0.495mg Winter squash
Vitamin B5 0.249mg 0.234mg Chayote
Vitamin B6 0.076mg 0.161mg Winter squash
Folate 93µg 20µg Chayote
Vitamin K 4.1µg 4.4µg Winter squash
Tryptophan 0.011mg 0.013mg Winter squash
Threonine 0.04mg 0.027mg Chayote
Isoleucine 0.044mg 0.035mg Chayote
Leucine 0.077mg 0.05mg Chayote
Lysine 0.039mg 0.033mg Chayote
Methionine 0.001mg 0.011mg Winter squash
Phenylalanine 0.047mg 0.035mg Chayote
Valine 0.063mg 0.038mg Chayote
Histidine 0.015mg 0.017mg Winter squash
Saturated Fat 0.028g 0.072g Chayote
Monounsaturated Fat 0.01g 0.026g Winter squash
Polyunsaturated fat 0.057g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Chayote
38%
Winter squash
Minerals Daily Need Coverage Score
13%
Chayote
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 1mg)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.8)
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 1.64g)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.044g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.