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Chayote vs Zucchini - In-Depth Nutrition Comparison

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What are the main differences between Chayote and Zucchini?

  • Chayote is richer in Folate, and Copper, while Zucchini is higher in Vitamin C, and Vitamin B6.
  • Chayote's daily need coverage for Folate is 17% higher.
  • Zucchini has 2 times less Copper than Chayote. Chayote has 0.123mg of Copper, while Zucchini has 0.053mg.

We used Chayote, fruit, raw and Squash, summer, zucchini, includes skin, raw types in this comparison.

Infographic

Chayote vs Zucchini 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
Contains less Sodium -75%
Contains more Zinc +131.3%
Contains more Copper +132.1%
Contains more Magnesium +50%
Contains more Phosphorus +111.1%
Contains more Potassium +108.8%
Equal in Calcium - 16
Equal in Iron - 0.37
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 13% 9% 8% 12% 1% 21% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Contains less Sodium -75%
Contains more Zinc +131.3%
Contains more Copper +132.1%
Contains more Magnesium +50%
Contains more Phosphorus +111.1%
Contains more Potassium +108.8%
Equal in Calcium - 16
Equal in Iron - 0.37

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
:
Contains more Vitamin B5 +22.1%
Contains more Folate +287.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +132.5%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +224.1%
Contains more Vitamin B6 +114.5%
Equal in Vitamin E - 0.12
Equal in Vitamin B3 - 0.451
Equal in Vitamin K - 4.3
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 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin B5 +22.1%
Contains more Folate +287.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +132.5%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +224.1%
Contains more Vitamin B6 +114.5%
Equal in Vitamin E - 0.12
Equal in Vitamin B3 - 0.451
Equal in Vitamin K - 4.3

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 Zucchini
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Zucchini Opinion
Net carbs 2.81g 2.11g Chayote
Protein 0.82g 1.21g Zucchini
Fats 0.13g 0.32g Zucchini
Carbs 4.51g 3.11g Chayote
Calories 19kcal 17kcal Chayote
Starch g 0g Zucchini
Fructose g 1.38g Zucchini
Sugar 1.66g 2.5g Chayote
Fiber 1.7g 1g Chayote
Calcium 17mg 16mg Chayote
Iron 0.34mg 0.37mg Zucchini
Magnesium 12mg 18mg Zucchini
Phosphorus 18mg 38mg Zucchini
Potassium 125mg 261mg Zucchini
Sodium 2mg 8mg Chayote
Zinc 0.74mg 0.32mg Chayote
Copper 0.123mg 0.053mg Chayote
Vitamin A 0IU 200IU Zucchini
Vitamin E 0.12mg 0.12mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 7.7mg 17.9mg Zucchini
Vitamin B1 0.025mg 0.045mg Zucchini
Vitamin B2 0.029mg 0.094mg Zucchini
Vitamin B3 0.47mg 0.451mg Chayote
Vitamin B5 0.249mg 0.204mg Chayote
Vitamin B6 0.076mg 0.163mg Zucchini
Folate 93µg 24µg Chayote
Vitamin B12 0µg 0µg
Vitamin K 4.1µg 4.3µg Zucchini
Tryptophan 0.011mg 0.01mg Chayote
Threonine 0.04mg 0.029mg Chayote
Isoleucine 0.044mg 0.044mg
Leucine 0.077mg 0.071mg Chayote
Lysine 0.039mg 0.067mg Zucchini
Methionine 0.001mg 0.018mg Zucchini
Phenylalanine 0.047mg 0.043mg Chayote
Valine 0.063mg 0.054mg Chayote
Histidine 0.015mg 0.026mg Zucchini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.084g Chayote
Monounsaturated Fat 0.01g 0.011g Zucchini
Polyunsaturated fat 0.057g 0.091g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Zucchini
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
16
Zucchini
Mineral Summary Score
13
Chayote
12
Zucchini

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
7%
Zucchini
Carbohydrates
5%
Chayote
3%
Zucchini
Fats
1%
Chayote
1%
Zucchini

Comparison summary

Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 0.84g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.056g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 15)
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

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.