Chayote vs. Yam — In-Depth Nutrition Comparison
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Differences between Chayote and Yam
- Chayote has more Folate, while Yam has more Potassium, Vitamin B6, Fiber, Manganese, and Vitamin B1.
- Chayote's daily need coverage for Folate is 19% higher.
- Yam contains 4 times less Zinc than Chayote. Chayote contains 0.74mg of Zinc, while Yam contains 0.2mg.
The food types used in this comparison are Chayote, fruit, raw and Yam, cooked, boiled, drained, or baked, without salt.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +21.4% |
| Contains more ZincZinc | +270% |
| Contains less SodiumSodium | -75% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more PotassiumPotassium | +436% |
| Contains more IronIron | +52.9% |
| Contains more CopperCopper | +23.6% |
| Contains more PhosphorusPhosphorus | +172.2% |
| Contains more ManganeseManganese | +96.3% |
| Contains more SeleniumSelenium | +250% |
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.
| Contains more Vitamin KVitamin K | +78.3% |
| Contains more FolateFolate | +481.3% |
| Contains more Vitamin CVitamin C | +57.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +183.3% |
| Contains more Vitamin B1Vitamin B1 | +280% |
| Contains more Vitamin B3Vitamin B3 | +17.4% |
| Contains more Vitamin B5Vitamin B5 | +24.9% |
| Contains more Vitamin B6Vitamin B6 | +200% |
| Contains more CholineCholine | +76.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +34.4% |
| Contains more ProteinProtein | +81.7% |
| Contains more CarbsCarbs | +509.3% |
| Contains more OtherOther | +153.3% |
~equal in
Fats
~0.14g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +100% |
~equal in
Saturated Fat
~0.029g
~equal in
Polyunsaturated fat
~0.06g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 19kcal | 116kcal |
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| Protein | 0.82g | 1.49g |
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| Fats | 0.13g | 0.14g |
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| Vitamin C | 7.7mg | 12.1mg |
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| Net carbs | 2.81g | 23.58g |
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| Carbs | 4.51g | 27.48g |
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| Magnesium | 12mg | 18mg |
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| Calcium | 17mg | 14mg |
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| Potassium | 125mg | 670mg |
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| Iron | 0.34mg | 0.52mg |
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| Sugar | 1.66g | 0.49g |
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| Fiber | 1.7g | 3.9g |
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| Copper | 0.123mg | 0.152mg |
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| Zinc | 0.74mg | 0.2mg |
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| Phosphorus | 18mg | 49mg |
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| Sodium | 2mg | 8mg |
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| Vitamin A | 0IU | 122IU |
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| Vitamin A | 0µg | 6µg |
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| Vitamin E | 0.12mg | 0.34mg |
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| Manganese | 0.189mg | 0.371mg |
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| Selenium | 0.2µg | 0.7µg |
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| Vitamin B1 | 0.025mg | 0.095mg |
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| Vitamin B2 | 0.029mg | 0.028mg |
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| Vitamin B3 | 0.47mg | 0.552mg |
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| Vitamin B5 | 0.249mg | 0.311mg |
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| Vitamin B6 | 0.076mg | 0.228mg |
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| Vitamin K | 4.1µg | 2.3µg |
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| Folate | 93µg | 16µg |
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| Choline | 9.2mg | 16.2mg |
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| Saturated Fat | 0.028g | 0.029g |
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| Monounsaturated Fat | 0.01g | 0.005g |
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| Polyunsaturated fat | 0.057g | 0.06g |
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| Tryptophan | 0.011mg | 0.012mg |
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| Threonine | 0.04mg | 0.052mg |
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| Isoleucine | 0.044mg | 0.05mg |
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| Leucine | 0.077mg | 0.094mg |
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| Lysine | 0.039mg | 0.058mg |
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| Methionine | 0.001mg | 0.02mg |
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| Phenylalanine | 0.047mg | 0.069mg |
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| Valine | 0.063mg | 0.06mg |
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| Histidine | 0.015mg | 0.033mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
13%
15%
Minerals Daily Need Coverage Score
13%
23%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.17g)
Which food is cheaper?
Yam is cheaper (difference - $0.6)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food contains less Sodium?
Chayote contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Chayote is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Chayote is lower in glycemic index (difference - 51)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)