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

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 C +132.5%
Contains more Vitamin A +∞%
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 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 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Contains more Vitamin B5 +22.1%
Contains more Folate +287.5%
Contains more Vitamin C +132.5%
Contains more Vitamin A +∞%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Zucchini
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 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.

All nutrients comparison - raw data values

Nutrient Chayote Zucchini Opinion
Calories 19 17 Chayote
Protein 0.82 1.21 Zucchini
Fats 0.13 0.32 Zucchini
Vitamin C 7.7 17.9 Zucchini
Net carbs 2.809999942779541 2.109999895095825 Chayote
Carbs 4.51 3.11 Chayote
Cholesterol 0 0
Vitamin D 0 0
Iron 0.34 0.37 Zucchini
Calcium 17 16 Chayote
Potassium 125 261 Zucchini
Magnesium 12 18 Zucchini
Sugar 1.66 2.5 Chayote
Fiber 1.7 1 Chayote
Copper 0.123 0.053 Chayote
Zinc 0.74 0.32 Chayote
Starch 0 Zucchini
Phosphorus 18 38 Zucchini
Sodium 2 8 Chayote
Vitamin A 0 200 Zucchini
Vitamin E 0.12 0.12
Vitamin D 0 0
Vitamin B1 0.025 0.045 Zucchini
Vitamin B2 0.029 0.094 Zucchini
Vitamin B3 0.47 0.451 Chayote
Vitamin B5 0.249 0.204 Chayote
Vitamin B6 0.076 0.163 Zucchini
Vitamin B12 0 0
Vitamin K 4.1 4.3 Zucchini
Folate 93 24 Chayote
Trans Fat 0 0
Saturated Fat 0.028 0.084 Chayote
Monounsaturated Fat 0.01 0.011 Zucchini
Polyunsaturated fat 0.057 0.091 Zucchini
Tryptophan 0.011 0.01 Chayote
Threonine 0.04 0.029 Chayote
Isoleucine 0.044 0.044
Leucine 0.077 0.071 Chayote
Lysine 0.039 0.067 Zucchini
Methionine 0.001 0.018 Zucchini
Phenylalanine 0.047 0.043 Chayote
Valine 0.063 0.054 Chayote
Histidine 0.015 0.026 Zucchini
Fructose 1.38 Zucchini

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.