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  6. Kiwifruit vs. Chayote

Kiwifruit vs. Chayote — In-Depth Nutrition Comparison

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What are the differences between Kiwifruit and Chayote?

  • Kiwifruit is higher in Vitamin C, Vitamin K, Vitamin E , Potassium, and Fiber, however, Chayote is richer in Folate, and Zinc.
  • Kiwifruit's daily need coverage for Vitamin C is 94% more.
  • Chayote contains 12 times less Vitamin E than Kiwifruit. Kiwifruit contains 1.46mg of Vitamin E , while Chayote contains 0.12mg.
  • Chayote has less Sugar.

We used Kiwifruit, green, raw and Chayote, fruit, raw types in this article.

Infographic

Kiwifruit 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.
Kiwifruit
Kiwifruit
5
:
4
Chayote
Chayote
Contains more Calcium +100%
Contains more Magnesium +41.7%
Contains more Phosphorus +88.9%
Contains more Potassium +149.6%
Contains less Sodium -33.3%
Contains more Zinc +428.6%
Contains more Manganese +92.9%
Equal in Iron - 0.34
Equal in Copper - 0.123
Equal in Selenium - 0.2
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 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 +100%
Contains more Magnesium +41.7%
Contains more Phosphorus +88.9%
Contains more Potassium +149.6%
Contains less Sodium -33.3%
Contains more Zinc +428.6%
Contains more Manganese +92.9%
Equal in Iron - 0.34
Equal in Copper - 0.123
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.
Kiwifruit
Kiwifruit
5
:
5
Chayote
Chayote
Contains more Vitamin A +∞%
Contains more Vitamin E +1116.7%
Contains more Vitamin C +1103.9%
Contains more Vitamin K +882.9%
Contains more Vitamin B2 +16%
Contains more Vitamin B3 +37.8%
Contains more Vitamin B5 +36.1%
Contains more Vitamin B6 +20.6%
Contains more Folate +272%
Equal in Vitamin B1 - 0.025
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
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 +1116.7%
Contains more Vitamin C +1103.9%
Contains more Vitamin K +882.9%
Contains more Vitamin B2 +16%
Contains more Vitamin B3 +37.8%
Contains more Vitamin B5 +36.1%
Contains more Vitamin B6 +20.6%
Contains more Folate +272%
Equal in Vitamin B1 - 0.025

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwifruit
Kiwifruit
4
:
1
Chayote
Chayote
Contains more Protein +39%
Contains more Fats +300%
Contains more Carbs +225.1%
Contains more Other +103.3%
Contains more Water +13.4%
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 +39%
Contains more Fats +300%
Contains more Carbs +225.1%
Contains more Other +103.3%
Contains more Water +13.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
2
:
1
Chayote
Chayote
Contains more Monounsaturated Fat +370%
Contains more Polyunsaturated fat +403.5%
Equal in Saturated Fat - 0.028
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +370%
Contains more Polyunsaturated fat +403.5%
Equal in Saturated Fat - 0.028

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit Chayote
Rich in minerals ok
Lower in price ok
Lower in Sugar 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 Kiwifruit Chayote Opinion
Net carbs 11.66g 2.81g Kiwifruit
Protein 1.14g 0.82g Kiwifruit
Fats 0.52g 0.13g Kiwifruit
Carbs 14.66g 4.51g Kiwifruit
Calories 61kcal 19kcal Kiwifruit
Fructose 4.35g Kiwifruit
Sugar 8.99g 1.66g Chayote
Fiber 3g 1.7g Kiwifruit
Calcium 34mg 17mg Kiwifruit
Iron 0.31mg 0.34mg Chayote
Magnesium 17mg 12mg Kiwifruit
Phosphorus 34mg 18mg Kiwifruit
Potassium 312mg 125mg Kiwifruit
Sodium 3mg 2mg Chayote
Zinc 0.14mg 0.74mg Chayote
Copper 0.13mg 0.123mg Kiwifruit
Manganese 0.098mg 0.189mg Chayote
Selenium 0.2µg 0.2µg
Vitamin A 87IU 0IU Kiwifruit
Vitamin A RAE 4µg 0µg Kiwifruit
Vitamin E 1.46mg 0.12mg Kiwifruit
Vitamin C 92.7mg 7.7mg Kiwifruit
Vitamin B1 0.027mg 0.025mg Kiwifruit
Vitamin B2 0.025mg 0.029mg Chayote
Vitamin B3 0.341mg 0.47mg Chayote
Vitamin B5 0.183mg 0.249mg Chayote
Vitamin B6 0.063mg 0.076mg Chayote
Folate 25µg 93µg Chayote
Vitamin K 40.3µg 4.1µg Kiwifruit
Tryptophan 0.015mg 0.011mg Kiwifruit
Threonine 0.047mg 0.04mg Kiwifruit
Isoleucine 0.051mg 0.044mg Kiwifruit
Leucine 0.066mg 0.077mg Chayote
Lysine 0.061mg 0.039mg Kiwifruit
Methionine 0.024mg 0.001mg Kiwifruit
Phenylalanine 0.044mg 0.047mg Chayote
Valine 0.057mg 0.063mg Chayote
Histidine 0.027mg 0.015mg Kiwifruit
Saturated Fat 0.029g 0.028g Chayote
Monounsaturated Fat 0.047g 0.01g Kiwifruit
Polyunsaturated fat 0.287g 0.057g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit 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
42%
Kiwifruit
14%
Chayote
Minerals Daily Need Coverage Score
14%
Kiwifruit
13%
Chayote

Comparison summary

Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.3)
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 7.33g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 58)
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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.