Mashed potato vs. Chayote — In-Depth Nutrition Comparison

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How are mashed potato and chayote different?

Mashed potato has more phosphorus and polyunsaturated fat; however, chayote is richer in folate, copper, and vitamin C.
Chayote covers your daily need for folate, 21% more than mashed potato.
Mashed potato has 153 times more sodium than chayote. Mashed potato has 306mg of sodium, while chayote has 2mg.

Fast foods, potato, mashed and Chayote, fruit, raw types were used in this article.

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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.

Mashed potato

Chayote

Contains more MagnesiumMagnesium	+25%
Contains more PotassiumPotassium	+128.8%
Contains more PhosphorusPhosphorus	+227.8%
Contains more SeleniumSelenium	+300%

Contains more CopperCopper	+251.4%
Contains more ZincZinc	+236.4%
Contains less SodiumSodium	-99.3%
Contains more ManganeseManganese	+92.9%

~equal in Calcium ~17mg

~equal in Iron ~0.34mg

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.

Mashed potato

Chayote

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+250%
Contains more Vitamin B3Vitamin B3	+129.8%
Contains more Vitamin B6Vitamin B6	+57.9%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+43.9%
Contains more CholineCholine	+45.7%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+66.7%
Contains more Vitamin B2Vitamin B2	+93.3%
Contains more FolateFolate	+933.3%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	9µg	93µg	21%
Sodium	306mg	2mg	13%
Copper	0.035mg	0.123mg	10%
Polyunsaturated fat	1.342g	0.057g	9%
Vitamin C	0mg	7.7mg	9%
Phosphorus	59mg	18mg	6%
Vitamin B5		0.249mg	5%
Zinc	0.22mg	0.74mg	5%
Vitamin A	43µg	0µg	5%
Potassium	286mg	125mg	5%
Starch	12.1g		5%
Vitamin B3	1.08mg	0.47mg	4%
Manganese	0.098mg	0.189mg	4%
Calories	89kcal	19kcal	4%
Fats	2.82g	0.13g	4%
Carbs	14.65g	4.51g	3%
Vitamin B12	0.07µg	0µg	3%
Vitamin B6	0.12mg	0.076mg	3%
Fiber	1.3g	1.7g	2%
Monounsaturated fat	0.72g	0.01g	2%
Vitamin K	5.9µg	4.1µg	2%
Protein	1.65g	0.82g	2%
Saturated fat	0.577g	0.028g	2%
Vitamin E	0.42mg	0.12mg	2%
Vitamin B2	0.015mg	0.029mg	1%
Vitamin B1	0.015mg	0.025mg	1%
Selenium	0.8µg	0.2µg	1%
Magnesium	15mg	12mg	1%
Choline	13.4mg	9.2mg	1%
Net carbs	13.35g	2.81g	N/A
Calcium	18mg	17mg	0%
Iron	0.31mg	0.34mg	0%
Sugar	0.5g	1.66g	N/A
Trans fat	0.105g	0g	N/A
Tryptophan		0.011mg	0%
Threonine		0.04mg	0%
Isoleucine		0.044mg	0%
Leucine		0.077mg	0%
Lysine		0.039mg	0%
Methionine		0.001mg	0%
Phenylalanine		0.047mg	0%
Valine		0.063mg	0%
Histidine		0.015mg	0%
Fructose	0.2g		0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - ALA	0.174g		N/A
Omega-3 - DPA	0.001g	0g	N/A
Omega-6 - Eicosadienoic acid	0.001g		N/A
Omega-6 - Linoleic acid	1.146g		N/A