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  6. Gratin vs. Chayote

Gratin vs. Chayote — In-Depth Nutrition Comparison

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Important differences between Gratin and Chayote

  • Gratin has more Phosphorus, Calcium, Potassium, Vitamin B6, Vitamin A RAE, and Vitamin B2, however, Chayote has more Folate.
  • Gratin's daily need coverage for Saturated Fat is 24% more.

The food varieties used in the comparison are Potatoes, au gratin, home-prepared from recipe using butter and Chayote, fruit, raw.

Infographic

Gratin 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.
Gratin
Gratin
7
:
3
Chayote
Chayote
Contains more Calcium +600%
Contains more Iron +88.2%
Contains more Magnesium +66.7%
Contains more Phosphorus +527.8%
Contains more Potassium +216.8%
Contains more Copper +30.1%
Contains more Selenium +1250%
Contains less Sodium -99.5%
Contains more Manganese +17.4%
Equal in Zinc - 0.74
Gratin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Calcium +600%
Contains more Iron +88.2%
Contains more Magnesium +66.7%
Contains more Phosphorus +527.8%
Contains more Potassium +216.8%
Contains more Copper +30.1%
Contains more Selenium +1250%
Contains less Sodium -99.5%
Contains more Manganese +17.4%
Equal in Zinc - 0.74

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.
Gratin
Gratin
7
:
3
Chayote
Chayote
Contains more Vitamin A +∞%
Contains more Vitamin C +28.6%
Contains more Vitamin B1 +156%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +111.3%
Contains more Vitamin B5 +55.4%
Contains more Vitamin B6 +128.9%
Contains more Folate +745.5%
Gratin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 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 C +28.6%
Contains more Vitamin B1 +156%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +111.3%
Contains more Vitamin B5 +55.4%
Contains more Vitamin B6 +128.9%
Contains more Folate +745.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
Gratin
4
:
1
Chayote
Chayote
Contains more Protein +517.1%
Contains more Fats +5738.5%
Contains more Carbs +149.9%
Contains more Other +593.3%
Contains more Water +27.4%
Gratin
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 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 +517.1%
Contains more Fats +5738.5%
Contains more Carbs +149.9%
Contains more Other +593.3%
Contains more Water +27.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
Gratin
2
:
1
Chayote
Chayote
Contains more Monounsaturated Fat +21390%
Contains more Polyunsaturated fat +384.2%
Contains less Saturated Fat -99.4%
Gratin
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 g
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +21390%
Contains more Polyunsaturated fat +384.2%
Contains less Saturated Fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gratin Chayote Opinion
Net carbs 9.47g 2.81g Gratin
Protein 5.06g 0.82g Gratin
Fats 7.59g 0.13g Gratin
Carbs 11.27g 4.51g Gratin
Calories 132kcal 19kcal Gratin
Sugar 1.66g Gratin
Fiber 1.8g 1.7g Gratin
Calcium 119mg 17mg Gratin
Iron 0.64mg 0.34mg Gratin
Magnesium 20mg 12mg Gratin
Phosphorus 113mg 18mg Gratin
Potassium 396mg 125mg Gratin
Sodium 433mg 2mg Chayote
Zinc 0.69mg 0.74mg Chayote
Copper 0.16mg 0.123mg Gratin
Manganese 0.161mg 0.189mg Chayote
Selenium 2.7µg 0.2µg Gratin
Vitamin A 264IU 0IU Gratin
Vitamin A RAE 64µg 0µg Gratin
Vitamin E 0.12mg Chayote
Vitamin C 9.9mg 7.7mg Gratin
Vitamin B1 0.064mg 0.025mg Gratin
Vitamin B2 0.116mg 0.029mg Gratin
Vitamin B3 0.993mg 0.47mg Gratin
Vitamin B5 0.387mg 0.249mg Gratin
Vitamin B6 0.174mg 0.076mg Gratin
Folate 11µg 93µg Chayote
Vitamin K 4.1µg Chayote
Tryptophan 0.07mg 0.011mg Gratin
Threonine 0.192mg 0.04mg Gratin
Isoleucine 0.284mg 0.044mg Gratin
Leucine 0.443mg 0.077mg Gratin
Lysine 0.381mg 0.039mg Gratin
Methionine 0.117mg 0.001mg Gratin
Phenylalanine 0.254mg 0.047mg Gratin
Valine 0.325mg 0.063mg Gratin
Histidine 0.151mg 0.015mg Gratin
Cholesterol 23mg 0mg Chayote
Saturated Fat 4.733g 0.028g Chayote
Monounsaturated Fat 2.149g 0.01g Gratin
Polyunsaturated fat 0.276g 0.057g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gratin Chayote
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
15%
Gratin
14%
Chayote
Minerals Daily Need Coverage Score
32%
Gratin
13%
Chayote

Comparison summary

Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 1.66g)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $0.8)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food is richer in vitamins?
Gratin
Gratin is relatively richer in vitamins
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 431mg)
Which food is lower in Cholesterol?
Chayote
Chayote is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 4.705g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.