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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 less Sodium -77.8%
Contains more Zinc +208.3%
Contains more Iron +58.8%
Contains more Magnesium +75%
Contains more Phosphorus +205.6%
Contains more Potassium +552.8%
Contains more Copper +44.7%
Equal in Calcium - 17
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% 21% 15% 24% 72% 2% 7% 60%
Contains less Sodium -77.8%
Contains more Zinc +208.3%
Contains more Iron +58.8%
Contains more Magnesium +75%
Contains more Phosphorus +205.6%
Contains more Potassium +552.8%
Contains more Copper +44.7%
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 Folate +304.3%
Contains more Vitamin K +78.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +191.7%
Contains more Vitamin C +122.1%
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 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 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Folate +304.3%
Contains more Vitamin K +78.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +191.7%
Contains more Vitamin C +122.1%
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%

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

All nutrients comparison - raw data values

Nutrient Chayote Yam Opinion
Net carbs 2.81g 23.78g Yam
Protein 0.82g 1.53g Yam
Fats 0.13g 0.17g Yam
Carbs 4.51g 27.88g Yam
Calories 19kcal 118kcal Yam
Starch g g
Fructose g g
Sugar 1.66g 0.5g Yam
Fiber 1.7g 4.1g Yam
Calcium 17mg 17mg
Iron 0.34mg 0.54mg Yam
Magnesium 12mg 21mg Yam
Phosphorus 18mg 55mg Yam
Potassium 125mg 816mg Yam
Sodium 2mg 9mg Chayote
Zinc 0.74mg 0.24mg Chayote
Copper 0.123mg 0.178mg Yam
Vitamin A 0IU 138IU Yam
Vitamin E 0.12mg 0.35mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 7.7mg 17.1mg Yam
Vitamin B1 0.025mg 0.112mg Yam
Vitamin B2 0.029mg 0.032mg Yam
Vitamin B3 0.47mg 0.552mg Yam
Vitamin B5 0.249mg 0.314mg Yam
Vitamin B6 0.076mg 0.293mg Yam
Folate 93µg 23µg Chayote
Vitamin B12 0µg 0µg
Vitamin K 4.1µg 2.3µg Chayote
Tryptophan 0.011mg 0.012mg Yam
Threonine 0.04mg 0.054mg Yam
Isoleucine 0.044mg 0.052mg Yam
Leucine 0.077mg 0.096mg Yam
Lysine 0.039mg 0.059mg Yam
Methionine 0.001mg 0.021mg Yam
Phenylalanine 0.047mg 0.071mg Yam
Valine 0.063mg 0.062mg Chayote
Histidine 0.015mg 0.034mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.037g Chayote
Monounsaturated Fat 0.01g 0.006g Chayote
Polyunsaturated fat 0.057g 0.076g Yam

Which food is preferable for your diet?

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

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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
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

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)

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.