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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
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 5.1% 11% 13% 41% 20% 7.7% 0.26% 25% 1.1%
Yam
Yam
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more ZincZinc +208.3%
Contains less SodiumSodium -77.8%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +552.8%
Contains more IronIron +58.8%
Contains more CopperCopper +44.7%
Contains more PhosphorusPhosphorus +205.6%
Contains more ManganeseManganese +110.1%
Contains more SeleniumSelenium +250%
~equal in Calcium ~17mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 26% 0% 2.4% 0% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70% 5%
Yam
Yam
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin KVitamin K +78.3%
Contains more FolateFolate +304.3%
Contains more Vitamin CVitamin C +122.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +191.7%
Contains more Vitamin B1Vitamin B1 +348%
Contains more Vitamin B2Vitamin B2 +10.3%
Contains more Vitamin B3Vitamin B3 +17.4%
Contains more Vitamin B5Vitamin B5 +26.1%
Contains more Vitamin B6Vitamin B6 +285.5%
Contains more CholineCholine +79.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Yam
Yam
4
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more WaterWater +35.4%
Contains more ProteinProtein +86.6%
Contains more FatsFats +30.8%
Contains more CarbsCarbs +518.2%
Contains more OtherOther +173.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.057 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -24.3%
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +33.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 DV% diff.
Potassium 125mg 816mg 20%
Folate 93µg 23µg 18%
Vitamin B6 0.076mg 0.293mg 17%
Fiber 1.7g 4.1g 10%
Vitamin C 7.7mg 17.1mg 10%
Manganese 0.189mg 0.397mg 9%
Carbs 4.51g 27.88g 8%
Vitamin B1 0.025mg 0.112mg 7%
Copper 0.123mg 0.178mg 6%
Phosphorus 18mg 55mg 5%
Zinc 0.74mg 0.24mg 5%
Calories 19kcal 118kcal 5%
Iron 0.34mg 0.54mg 3%
Vitamin K 4.1µg 2.3µg 2%
Vitamin E 0.12mg 0.35mg 2%
Magnesium 12mg 21mg 2%
Choline 9.2mg 16.5mg 1%
Vitamin A 0µg 7µg 1%
Selenium 0.2µg 0.7µg 1%
Protein 0.82g 1.53g 1%
Vitamin B3 0.47mg 0.552mg 1%
Vitamin B5 0.249mg 0.314mg 1%
Fats 0.13g 0.17g 0%
Net carbs 2.81g 23.78g N/A
Calcium 17mg 17mg 0%
Sugar 1.66g 0.5g N/A
Sodium 2mg 9mg 0%
Vitamin B2 0.029mg 0.032mg 0%
Saturated fat 0.028g 0.037g 0%
Monounsaturated fat 0.01g 0.006g 0%
Polyunsaturated fat 0.057g 0.076g 0%
Tryptophan 0.011mg 0.012mg 0%
Threonine 0.04mg 0.054mg 0%
Isoleucine 0.044mg 0.052mg 0%
Leucine 0.077mg 0.096mg 0%
Lysine 0.039mg 0.059mg 0%
Methionine 0.001mg 0.021mg 0%
Phenylalanine 0.047mg 0.071mg 0%
Valine 0.063mg 0.062mg 0%
Histidine 0.015mg 0.034mg 0%

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

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%
Chayote
18%
Yam
Minerals Daily Need Coverage Score
13%
Chayote
26%
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

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. 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.