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  6. Dates vs. Chayote

Dates vs. Chayote — In-Depth Nutrition Comparison

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What are the main differences between Dates and Chayote?

  • Dates are richer in Fiber, Potassium, Copper, Iron, Magnesium, Vitamin B6, Vitamin B5, and Phosphorus, while Chayote is higher in Folate, and Vitamin C.
  • Dates ' daily need coverage for Fiber is 25% higher.
  • Chayote has 5 times less Potassium than Dates . Dates have 656mg of Potassium, while Chayote has 125mg.

We used Dates, deglet noor and Chayote, fruit, raw types in this comparison.

Infographic

Dates 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.
Dates
Dates
8
:
1
Chayote
Chayote
Contains more Calcium +129.4%
Contains more Iron +200%
Contains more Magnesium +258.3%
Contains more Phosphorus +244.4%
Contains more Potassium +424.8%
Contains more Copper +67.5%
Contains more Manganese +38.6%
Contains more Selenium +1400%
Contains more Zinc +155.2%
Equal in Sodium - 2
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Calcium +129.4%
Contains more Iron +200%
Contains more Magnesium +258.3%
Contains more Phosphorus +244.4%
Contains more Potassium +424.8%
Contains more Copper +67.5%
Contains more Manganese +38.6%
Contains more Selenium +1400%
Contains more Zinc +155.2%
Equal in Sodium - 2

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.
Dates
Dates
6
:
4
Chayote
Chayote
Contains more Vitamin A +∞%
Contains more Vitamin B1 +108%
Contains more Vitamin B2 +127.6%
Contains more Vitamin B3 +171.1%
Contains more Vitamin B5 +136.5%
Contains more Vitamin B6 +117.1%
Contains more Vitamin E +140%
Contains more Vitamin C +1825%
Contains more Folate +389.5%
Contains more Vitamin K +51.9%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
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 B1 +108%
Contains more Vitamin B2 +127.6%
Contains more Vitamin B3 +171.1%
Contains more Vitamin B5 +136.5%
Contains more Vitamin B6 +117.1%
Contains more Vitamin E +140%
Contains more Vitamin C +1825%
Contains more Folate +389.5%
Contains more Vitamin K +51.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
:
1
Chayote
Chayote
Contains more Protein +198.8%
Contains more Fats +200%
Contains more Carbs +1563.6%
Contains more Other +433.3%
Contains more Water +359%
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 +198.8%
Contains more Fats +200%
Contains more Carbs +1563.6%
Contains more Other +433.3%
Contains more Water +359%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
:
2
Chayote
Chayote
Contains more Monounsaturated Fat +260%
Contains less Saturated Fat -12.5%
Contains more Polyunsaturated fat +200%
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +260%
Contains less Saturated Fat -12.5%
Contains more Polyunsaturated fat +200%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Chayote Opinion
Net carbs 67.03g 2.81g Dates
Protein 2.45g 0.82g Dates
Fats 0.39g 0.13g Dates
Carbs 75.03g 4.51g Dates
Calories 282kcal 19kcal Dates
Fructose 19.56g Dates
Sugar 63.35g 1.66g Chayote
Fiber 8g 1.7g Dates
Calcium 39mg 17mg Dates
Iron 1.02mg 0.34mg Dates
Magnesium 43mg 12mg Dates
Phosphorus 62mg 18mg Dates
Potassium 656mg 125mg Dates
Sodium 2mg 2mg
Zinc 0.29mg 0.74mg Chayote
Copper 0.206mg 0.123mg Dates
Manganese 0.262mg 0.189mg Dates
Selenium 3µg 0.2µg Dates
Vitamin A 10IU 0IU Dates
Vitamin E 0.05mg 0.12mg Chayote
Vitamin C 0.4mg 7.7mg Chayote
Vitamin B1 0.052mg 0.025mg Dates
Vitamin B2 0.066mg 0.029mg Dates
Vitamin B3 1.274mg 0.47mg Dates
Vitamin B5 0.589mg 0.249mg Dates
Vitamin B6 0.165mg 0.076mg Dates
Folate 19µg 93µg Chayote
Vitamin K 2.7µg 4.1µg Chayote
Tryptophan 0.012mg 0.011mg Dates
Threonine 0.043mg 0.04mg Dates
Isoleucine 0.049mg 0.044mg Dates
Leucine 0.084mg 0.077mg Dates
Lysine 0.066mg 0.039mg Dates
Methionine 0.022mg 0.001mg Dates
Phenylalanine 0.05mg 0.047mg Dates
Valine 0.071mg 0.063mg Dates
Histidine 0.032mg 0.015mg Dates
Saturated Fat 0.032g 0.028g Chayote
Monounsaturated Fat 0.036g 0.01g Dates
Polyunsaturated fat 0.019g 0.057g Chayote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates 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
12%
Dates
14%
Chayote
Minerals Daily Need Coverage Score
29%
Dates
13%
Chayote

Comparison summary

Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 61.69g)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 42)
Which food is cheaper?
Chayote
Chayote is cheaper (difference - $1.2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.