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Pumpkin vs Chayote - In-Depth Nutrition Comparison

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Differences between Pumpkin and Chayote

  • Pumpkin has more Potassium, Vitamin E , Vitamin B2, and Iron, while Chayote has more Vitamin A, and Folate.
  • Pumpkin's daily need coverage for Vitamin A is 47% higher.
  • Chayote contains 9 times less Vitamin E than Pumpkin. Pumpkin contains 1.06mg of Vitamin E , while Chayote contains 0.12mg.

The food types used in this comparison are Pumpkin, raw and Chayote, fruit, raw.

Infographic

Pumpkin vs Chayote infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +135.3%
Contains more Calcium +23.5%
Contains more Potassium +172%
Contains more Phosphorus +144.4%
Contains less Sodium -50%
Contains more Zinc +131.3%
Equal in Magnesium - 12
Equal in Copper - 0.123
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 6% 12% 9% 41% 21% 8% 1%
Contains more Iron +135.3%
Contains more Calcium +23.5%
Contains more Potassium +172%
Contains more Phosphorus +144.4%
Contains less Sodium -50%
Contains more Zinc +131.3%
Equal in Magnesium - 12
Equal in Copper - 0.123

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +16.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +783.3%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B3 +27.7%
Contains more Vitamin B5 +19.7%
Contains more Vitamin B6 +24.6%
Contains more Vitamin K +272.7%
Contains more Folate +481.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 26% 0% 3% 0% 7% 7% 9% 15% 18% 0% 11% 70%
Contains more Vitamin C +16.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +783.3%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B3 +27.7%
Contains more Vitamin B5 +19.7%
Contains more Vitamin B6 +24.6%
Contains more Vitamin K +272.7%
Contains more Folate +481.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Pumpkin
14
Chayote
Mineral Summary Score
18
Pumpkin
13
Chayote

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Pumpkin
5%
Chayote
Carbohydrates
7%
Pumpkin
5%
Chayote
Fats
0%
Pumpkin
1%
Chayote

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin Chayote
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Chayote
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 1mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.6)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 1.1g)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 64)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Pumpkin Chayote Opinion
Calories 26 19 Pumpkin
Protein 1 0.82 Pumpkin
Fats 0.1 0.13 Chayote
Vitamin C 9 7.7 Pumpkin
Net carbs 6 2.809999942779541 Pumpkin
Carbs 6.5 4.51 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.34 Pumpkin
Calcium 21 17 Pumpkin
Potassium 340 125 Pumpkin
Magnesium 12 12
Sugar 2.76 1.66 Chayote
Fiber 0.5 1.7 Chayote
Copper 0.127 0.123 Pumpkin
Zinc 0.32 0.74 Chayote
Starch
Phosphorus 44 18 Pumpkin
Sodium 1 2 Pumpkin
Vitamin A 8513 0 Pumpkin
Vitamin E 1.06 0.12 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.025 Pumpkin
Vitamin B2 0.11 0.029 Pumpkin
Vitamin B3 0.6 0.47 Pumpkin
Vitamin B5 0.298 0.249 Pumpkin
Vitamin B6 0.061 0.076 Chayote
Vitamin B12 0 0
Vitamin K 1.1 4.1 Chayote
Folate 16 93 Chayote
Trans Fat 0 0
Saturated Fat 0.052 0.028 Chayote
Monounsaturated Fat 0.013 0.01 Pumpkin
Polyunsaturated fat 0.005 0.057 Chayote
Tryptophan 0.012 0.011 Pumpkin
Threonine 0.029 0.04 Chayote
Isoleucine 0.031 0.044 Chayote
Leucine 0.046 0.077 Chayote
Lysine 0.054 0.039 Pumpkin
Methionine 0.011 0.001 Pumpkin
Phenylalanine 0.032 0.047 Chayote
Valine 0.035 0.063 Chayote
Histidine 0.016 0.015 Pumpkin
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.