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  6. Kale vs. Chayote

Kale vs. Chayote — In-Depth Nutrition Comparison

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Summary of differences between Kale and Chayote

  • Kale has more Vitamin K, Vitamin A RAE, Vitamin C, Manganese, Iron, and Calcium, however, Chayote is higher in Folate.
  • Kale covers your daily need of Vitamin K 677% more than Chayote.

These are the specific foods used in this comparison Kale, cooked, boiled, drained, without salt and Chayote, fruit, raw.

Infographic

Kale 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.
Kale
Kale
8
:
2
Chayote
Chayote
Contains more Calcium +323.5%
Contains more Iron +164.7%
Contains more Magnesium +50%
Contains more Phosphorus +55.6%
Contains more Potassium +82.4%
Contains more Copper +26.8%
Contains more Manganese +120.1%
Contains more Selenium +350%
Contains less Sodium -91.3%
Contains more Zinc +208.3%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Calcium +323.5%
Contains more Iron +164.7%
Contains more Magnesium +50%
Contains more Phosphorus +55.6%
Contains more Potassium +82.4%
Contains more Copper +26.8%
Contains more Manganese +120.1%
Contains more Selenium +350%
Contains less Sodium -91.3%
Contains more Zinc +208.3%

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.
Kale
Kale
8
:
2
Chayote
Chayote
Contains more Vitamin A +∞%
Contains more Vitamin E +608.3%
Contains more Vitamin C +432.5%
Contains more Vitamin B1 +112%
Contains more Vitamin B2 +141.4%
Contains more Vitamin B6 +81.6%
Contains more Vitamin K +19826.8%
Contains more Vitamin B5 +408.2%
Contains more Folate +615.4%
Equal in Vitamin B3 - 0.47
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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 +608.3%
Contains more Vitamin C +432.5%
Contains more Vitamin B1 +112%
Contains more Vitamin B2 +141.4%
Contains more Vitamin B6 +81.6%
Contains more Vitamin K +19826.8%
Contains more Vitamin B5 +408.2%
Contains more Folate +615.4%
Equal in Vitamin B3 - 0.47

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
4
:
1
Chayote
Chayote
Contains more Protein +131.7%
Contains more Fats +207.7%
Contains more Carbs +24.8%
Contains more Other +190%
Equal in Water - 94.24
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 +131.7%
Contains more Fats +207.7%
Contains more Carbs +24.8%
Contains more Other +190%
Equal in Water - 94.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Chayote
Chayote
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +238.6%
Contains less Saturated Fat -46.2%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +238.6%
Contains less Saturated Fat -46.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Chayote Opinion
Net carbs 3.63g 2.81g Kale
Protein 1.9g 0.82g Kale
Fats 0.4g 0.13g Kale
Carbs 5.63g 4.51g Kale
Calories 28kcal 19kcal Kale
Sugar 1.25g 1.66g Kale
Fiber 2g 1.7g Kale
Calcium 72mg 17mg Kale
Iron 0.9mg 0.34mg Kale
Magnesium 18mg 12mg Kale
Phosphorus 28mg 18mg Kale
Potassium 228mg 125mg Kale
Sodium 23mg 2mg Chayote
Zinc 0.24mg 0.74mg Chayote
Copper 0.156mg 0.123mg Kale
Manganese 0.416mg 0.189mg Kale
Selenium 0.9µg 0.2µg Kale
Vitamin A 13621IU 0IU Kale
Vitamin A RAE 681µg 0µg Kale
Vitamin E 0.85mg 0.12mg Kale
Vitamin C 41mg 7.7mg Kale
Vitamin B1 0.053mg 0.025mg Kale
Vitamin B2 0.07mg 0.029mg Kale
Vitamin B3 0.5mg 0.47mg Kale
Vitamin B5 0.049mg 0.249mg Chayote
Vitamin B6 0.138mg 0.076mg Kale
Folate 13µg 93µg Chayote
Vitamin K 817µg 4.1µg Kale
Tryptophan 0.023mg 0.011mg Kale
Threonine 0.085mg 0.04mg Kale
Isoleucine 0.114mg 0.044mg Kale
Leucine 0.133mg 0.077mg Kale
Lysine 0.114mg 0.039mg Kale
Methionine 0.018mg 0.001mg Kale
Phenylalanine 0.097mg 0.047mg Kale
Valine 0.104mg 0.063mg Kale
Histidine 0.04mg 0.015mg Kale
Saturated Fat 0.052g 0.028g Chayote
Monounsaturated Fat 0.03g 0.01g Kale
Polyunsaturated fat 0.193g 0.057g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale 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
258%
Kale
14%
Chayote
Minerals Daily Need Coverage Score
22%
Kale
13%
Chayote

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 0.41g)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.8)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food is richer in vitamins?
Kale
Kale is relatively richer in vitamins
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.024g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.