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  6. Cottage cheese vs. Chayote

Cottage cheese vs. Chayote — In-Depth Nutrition Comparison

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Differences between Cottage cheese and Chayote

  • Cottage cheese has more Phosphorus, Vitamin B12, Selenium, and Vitamin B2, while Chayote has more Folate, Copper, Vitamin C, and Manganese.
  • Chayote's daily need coverage for Folate is 20% higher.
  • The amount of Sodium in Chayote is lower.

The food types used in this comparison are Cheese, cottage, creamed, large or small curd and Chayote, fruit, raw.

Infographic

Cottage cheese vs Chayote 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.
Cottage cheese
Cottage cheese
3
:
7
Chayote
Chayote
Contains more Calcium +388.2%
Contains more Phosphorus +783.3%
Contains more Selenium +4750%
Contains more Iron +385.7%
Contains more Magnesium +50%
Contains more Potassium +20.2%
Contains less Sodium -99.5%
Contains more Zinc +85%
Contains more Copper +324.1%
Contains more Manganese +9350%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Calcium +388.2%
Contains more Phosphorus +783.3%
Contains more Selenium +4750%
Contains more Iron +385.7%
Contains more Magnesium +50%
Contains more Potassium +20.2%
Contains less Sodium -99.5%
Contains more Zinc +85%
Contains more Copper +324.1%
Contains more Manganese +9350%

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.
Cottage cheese
Cottage cheese
6
:
6
Chayote
Chayote
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +462.1%
Contains more Vitamin B5 +123.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +374.7%
Contains more Vitamin B6 +65.2%
Contains more Folate +675%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.025
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Chayote
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%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +462.1%
Contains more Vitamin B5 +123.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +50%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +374.7%
Contains more Vitamin B6 +65.2%
Contains more Folate +675%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.025

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
3
:
2
Chayote
Chayote
Contains more Protein +1256.1%
Contains more Fats +3207.7%
Contains more Other +370%
Contains more Carbs +33.4%
Contains more Water +18.1%
Cottage cheese
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Chayote
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Contains more Protein +1256.1%
Contains more Fats +3207.7%
Contains more Other +370%
Contains more Carbs +33.4%
Contains more Water +18.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
2
:
1
Chayote
Chayote
Contains more Monounsaturated Fat +7680%
Contains more Polyunsaturated fat +115.8%
Contains less Saturated Fat -98.4%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +7680%
Contains more Polyunsaturated fat +115.8%
Contains less Saturated Fat -98.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cottage cheese Chayote
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cottage cheese Chayote Opinion
Net carbs 3.38g 2.81g Cottage cheese
Protein 11.12g 0.82g Cottage cheese
Fats 4.3g 0.13g Cottage cheese
Carbs 3.38g 4.51g Chayote
Calories 98kcal 19kcal Cottage cheese
Sugar 2.67g 1.66g Chayote
Fiber 0g 1.7g Chayote
Calcium 83mg 17mg Cottage cheese
Iron 0.07mg 0.34mg Chayote
Magnesium 8mg 12mg Chayote
Phosphorus 159mg 18mg Cottage cheese
Potassium 104mg 125mg Chayote
Sodium 364mg 2mg Chayote
Zinc 0.4mg 0.74mg Chayote
Copper 0.029mg 0.123mg Chayote
Manganese 0.002mg 0.189mg Chayote
Selenium 9.7µg 0.2µg Cottage cheese
Vitamin A 140IU 0IU Cottage cheese
Vitamin A RAE 37µg 0µg Cottage cheese
Vitamin E 0.08mg 0.12mg Chayote
Vitamin D 3IU 0IU Cottage cheese
Vitamin D 0.1µg 0µg Cottage cheese
Vitamin C 0mg 7.7mg Chayote
Vitamin B1 0.027mg 0.025mg Cottage cheese
Vitamin B2 0.163mg 0.029mg Cottage cheese
Vitamin B3 0.099mg 0.47mg Chayote
Vitamin B5 0.557mg 0.249mg Cottage cheese
Vitamin B6 0.046mg 0.076mg Chayote
Folate 12µg 93µg Chayote
Vitamin B12 0.43µg 0µg Cottage cheese
Vitamin K 0µg 4.1µg Chayote
Tryptophan 0.147mg 0.011mg Cottage cheese
Threonine 0.5mg 0.04mg Cottage cheese
Isoleucine 0.591mg 0.044mg Cottage cheese
Leucine 1.116mg 0.077mg Cottage cheese
Lysine 0.934mg 0.039mg Cottage cheese
Methionine 0.269mg 0.001mg Cottage cheese
Phenylalanine 0.577mg 0.047mg Cottage cheese
Valine 0.748mg 0.063mg Cottage cheese
Histidine 0.326mg 0.015mg Cottage cheese
Cholesterol 17mg 0mg Chayote
Saturated Fat 1.718g 0.028g Chayote
Monounsaturated Fat 0.778g 0.01g Cottage cheese
Polyunsaturated fat 0.123g 0.057g Cottage cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Chayote
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
14%
Cottage cheese
14%
Chayote
Minerals Daily Need Coverage Score
23%
Cottage cheese
13%
Chayote

Comparison summary

Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 1.01g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 362mg)
Which food is lower in Cholesterol?
Chayote
Chayote is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 1.69g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 10)
Which food is cheaper?
Chayote
Chayote is cheaper (difference - $1.2)
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

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/nutrients
  2. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/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.