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Chayote vs Yam - In-Depth Nutrition Comparison

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Significant differences between Chayote and Yam

  • Chayote has more Folate, however Yam is richer in Potassium, Vitamin B6, Vitamin C, Fiber, Manganese, Vitamin B1, Copper, and Phosphorus.
  • Yam covers your daily Potassium needs 20% more than Chayote.
  • Yam has 4 times less Folate than Chayote. Chayote has 93µg of Folate, while Yam has 23µg.

Specific food types used in this comparison are Chayote, fruit, raw and Yam, raw.

Infographic

Chayote vs Yam 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
:
5
Yam
Contains more Zinc +208.3%
Contains less Sodium -77.8%
Contains more Iron +58.8%
Contains more Potassium +552.8%
Contains more Magnesium +75%
Contains more Copper +44.7%
Contains more Phosphorus +205.6%
Equal in Calcium - 17
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 6% 12% 9% 41% 21% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Zinc +208.3%
Contains less Sodium -77.8%
Contains more Iron +58.8%
Contains more Potassium +552.8%
Contains more Magnesium +75%
Contains more Copper +44.7%
Contains more Phosphorus +205.6%
Equal in Calcium - 17

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
:
8
Yam
Contains more Vitamin K +78.3%
Contains more Folate +304.3%
Contains more Vitamin C +122.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +191.7%
Contains more Vitamin B1 +348%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B5 +26.1%
Contains more Vitamin B6 +285.5%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin K +78.3%
Contains more Folate +304.3%
Contains more Vitamin C +122.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +191.7%
Contains more Vitamin B1 +348%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B5 +26.1%
Contains more Vitamin B6 +285.5%

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
19
Yam
Mineral Summary Score
13
Chayote
25
Yam

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
9%
Yam
Carbohydrates
5%
Chayote
28%
Yam
Fats
1%
Chayote
1%
Yam

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.16g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.6)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 51)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Chayote Yam Opinion
Calories 19 118 Yam
Protein 0.82 1.53 Yam
Fats 0.13 0.17 Yam
Vitamin C 7.7 17.1 Yam
Carbs 4.51 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.34 0.54 Yam
Calcium 17 17
Potassium 125 816 Yam
Magnesium 12 21 Yam
Sugar 1.66 0.5 Yam
Fiber 1.7 4.1 Yam
Copper 0.123 0.178 Yam
Zinc 0.74 0.24 Chayote
Starch
Phosphorus 18 55 Yam
Sodium 2 9 Chayote
Vitamin A 0 138 Yam
Vitamin E 0.12 0.35 Yam
Vitamin D 0 0
Vitamin B1 0.025 0.112 Yam
Vitamin B2 0.029 0.032 Yam
Vitamin B3 0.47 0.552 Yam
Vitamin B5 0.249 0.314 Yam
Vitamin B6 0.076 0.293 Yam
Vitamin B12 0 0
Vitamin K 4.1 2.3 Chayote
Folate 93 23 Chayote
Trans Fat 0 0
Saturated Fat 0.028 0.037 Chayote
Monounsaturated Fat 0.01 0.006 Chayote
Polyunsaturated fat 0.057 0.076 Yam
Tryptophan 0.011 0.012 Yam
Threonine 0.04 0.054 Yam
Isoleucine 0.044 0.052 Yam
Leucine 0.077 0.096 Yam
Lysine 0.039 0.059 Yam
Methionine 0.001 0.021 Yam
Phenylalanine 0.047 0.071 Yam
Valine 0.063 0.062 Chayote
Histidine 0.015 0.034 Yam
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.