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  6. Escarole vs. Chayote

Escarole vs. Chayote — In-Depth Nutrition Comparison

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Summary of differences between Escarole and Chayote

  • Chayote has less Vitamin K, Vitamin B5, Vitamin A RAE, and Manganese than Escarole.
  • Escarole covers your daily need of Vitamin K 173% more than Chayote.

These are the specific foods used in this comparison Escarole, cooked, boiled, drained, no salt added and Chayote, fruit, raw.

Infographic

Escarole 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.
Escarole
Escarole
6
:
3
Chayote
Chayote
Contains more Calcium +170.6%
Contains more Iron +111.8%
Contains more Phosphorus +22.2%
Contains more Potassium +96%
Contains more Manganese +103.7%
Contains less Sodium -89.5%
Contains more Copper +41.4%
Equal in Magnesium - 12
Equal in Zinc - 0.74
Equal in Selenium - 0.2
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Calcium +170.6%
Contains more Iron +111.8%
Contains more Phosphorus +22.2%
Contains more Potassium +96%
Contains more Manganese +103.7%
Contains less Sodium -89.5%
Contains more Copper +41.4%
Equal in Magnesium - 12
Equal in Zinc - 0.74
Equal in Selenium - 0.2

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.
Escarole
Escarole
6
:
4
Chayote
Chayote
Contains more Vitamin A +∞%
Contains more Vitamin E +233.3%
Contains more Vitamin B1 +136%
Contains more Vitamin B2 +113.8%
Contains more Vitamin B5 +231.7%
Contains more Vitamin K +5068.3%
Contains more Vitamin C +133.3%
Contains more Vitamin B3 +50.6%
Contains more Vitamin B6 +375%
Contains more Folate +19.2%
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
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 E +233.3%
Contains more Vitamin B1 +136%
Contains more Vitamin B2 +113.8%
Contains more Vitamin B5 +231.7%
Contains more Vitamin K +5068.3%
Contains more Vitamin C +133.3%
Contains more Vitamin B3 +50.6%
Contains more Vitamin B6 +375%
Contains more Folate +19.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Escarole
Escarole
4
:
1
Chayote
Chayote
Contains more Protein +40.2%
Contains more Fats +38.5%
Contains more Other +336.7%
Contains more Carbs +46.9%
Equal in Water - 94.24
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 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 +40.2%
Contains more Fats +38.5%
Contains more Other +336.7%
Contains more Carbs +46.9%
Equal in Water - 94.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Escarole
Escarole
1
:
2
Chayote
Chayote
Contains more Polyunsaturated fat +42.1%
Contains less Saturated Fat -33.3%
Contains more Monounsaturated Fat +150%
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Polyunsaturated fat +42.1%
Contains less Saturated Fat -33.3%
Contains more Monounsaturated Fat +150%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Escarole Chayote Opinion
Net carbs 0.27g 2.81g Chayote
Protein 1.15g 0.82g Escarole
Fats 0.18g 0.13g Escarole
Carbs 3.07g 4.51g Chayote
Calories 19kcal 19kcal
Sugar 0.23g 1.66g Escarole
Fiber 2.8g 1.7g Escarole
Calcium 46mg 17mg Escarole
Iron 0.72mg 0.34mg Escarole
Magnesium 13mg 12mg Escarole
Phosphorus 22mg 18mg Escarole
Potassium 245mg 125mg Escarole
Sodium 19mg 2mg Chayote
Zinc 0.69mg 0.74mg Chayote
Copper 0.087mg 0.123mg Chayote
Manganese 0.385mg 0.189mg Escarole
Selenium 0.2µg 0.2µg
Vitamin A 1888IU 0IU Escarole
Vitamin A RAE 94µg 0µg Escarole
Vitamin E 0.4mg 0.12mg Escarole
Vitamin C 3.3mg 7.7mg Chayote
Vitamin B1 0.059mg 0.025mg Escarole
Vitamin B2 0.062mg 0.029mg Escarole
Vitamin B3 0.312mg 0.47mg Chayote
Vitamin B5 0.826mg 0.249mg Escarole
Vitamin B6 0.016mg 0.076mg Chayote
Folate 78µg 93µg Chayote
Vitamin K 211.9µg 4.1µg Escarole
Tryptophan 0.005mg 0.011mg Chayote
Threonine 0.046mg 0.04mg Escarole
Isoleucine 0.066mg 0.044mg Escarole
Leucine 0.09mg 0.077mg Escarole
Lysine 0.058mg 0.039mg Escarole
Methionine 0.013mg 0.001mg Escarole
Phenylalanine 0.049mg 0.047mg Escarole
Valine 0.058mg 0.063mg Chayote
Histidine 0.021mg 0.015mg Escarole
Saturated Fat 0.042g 0.028g Chayote
Monounsaturated Fat 0.004g 0.01g Chayote
Polyunsaturated fat 0.081g 0.057g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Escarole Chayote
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
67%
Escarole
14%
Chayote
Minerals Daily Need Coverage Score
18%
Escarole
13%
Chayote

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 1.43g)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.8)
Which food is richer in minerals?
Escarole
Escarole is relatively richer in minerals
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 0)
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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.