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Mango vs. Chayote — In-Depth Nutrition Comparison

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A recap on differences between mango and chayote

  • Mango is higher in vitamin C, vitamin A, and vitamin E, yet chayote is higher in folate, zinc, and manganese.
  • Mango covers your daily vitamin C needs 32% more than chayote.
  • The amount of sugar in chayote is lower.

Food varieties used in this article are Mangos, raw and Chayote, fruit, raw.

Infographic

Mango 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.
Mango
Mango
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 5.1% 11% 13% 41% 20% 7.7% 0.26% 25% 1.1%
Contains more PotassiumPotassium +34.4%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +54.5%
Contains more IronIron +112.5%
Contains more CopperCopper +10.8%
Contains more ZincZinc +722.2%
Contains more PhosphorusPhosphorus +28.6%
Contains more ManganeseManganese +200%

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.
Mango
Mango
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 26% 0% 2.4% 0% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70% 5%
Contains more Vitamin CVitamin C +372.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B1Vitamin B1 +12%
Contains more Vitamin B2Vitamin B2 +31%
Contains more Vitamin B3Vitamin B3 +42.3%
Contains more Vitamin B6Vitamin B6 +56.6%
Contains more Vitamin B5Vitamin B5 +26.4%
Contains more FolateFolate +116.3%
Contains more CholineCholine +21.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~4.1µg

All nutrients comparison - raw data values

Nutrient Mango Chayote DV% diff.
Vitamin C 36.4mg 7.7mg 32%
Folate 43µg 93µg 13%
Fructose 4.68g 6%
Zinc 0.09mg 0.74mg 6%
Vitamin A 54µg 0µg 6%
Manganese 0.063mg 0.189mg 5%
Vitamin E 0.9mg 0.12mg 5%
Vitamin B6 0.119mg 0.076mg 3%
Carbs 14.98g 4.51g 3%
Calories 60kcal 19kcal 2%
Iron 0.16mg 0.34mg 2%
Copper 0.111mg 0.123mg 1%
Phosphorus 14mg 18mg 1%
Potassium 168mg 125mg 1%
Calcium 11mg 17mg 1%
Selenium 0.6µg 0.2µg 1%
Vitamin B2 0.038mg 0.029mg 1%
Vitamin B3 0.669mg 0.47mg 1%
Vitamin B5 0.197mg 0.249mg 1%
Protein 0.82g 0.82g 0%
Fats 0.38g 0.13g 0%
Net carbs 13.38g 2.81g N/A
Magnesium 10mg 12mg 0%
Sugar 13.66g 1.66g N/A
Fiber 1.6g 1.7g 0%
Sodium 1mg 2mg 0%
Vitamin B1 0.028mg 0.025mg 0%
Vitamin K 4.2µg 4.1µg 0%
Choline 7.6mg 9.2mg 0%
Saturated fat 0.092g 0.028g 0%
Monounsaturated fat 0.14g 0.01g 0%
Polyunsaturated fat 0.071g 0.057g 0%
Tryptophan 0.013mg 0.011mg 0%
Threonine 0.031mg 0.04mg 0%
Isoleucine 0.029mg 0.044mg 0%
Leucine 0.05mg 0.077mg 0%
Lysine 0.066mg 0.039mg 0%
Methionine 0.008mg 0.001mg 0%
Phenylalanine 0.027mg 0.047mg 0%
Valine 0.042mg 0.063mg 0%
Histidine 0.019mg 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
3
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Contains more FatsFats +192.3%
Contains more CarbsCarbs +232.2%
Contains more OtherOther +20%
Contains more WaterWater +12.9%
~equal in Protein ~0.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
2
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
29% 11% 60%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +1300%
Contains more Poly. FatPolyunsaturated fat +24.6%
Contains less Sat. FatSaturated fat -69.6%

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.