Quinoa vs. Chayote — In-Depth Nutrition Comparison
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What are the main differences between quinoa and chayote?
- Quinoa is richer in manganese, phosphorus, iron, magnesium, copper, vitamin B1, and vitamin B2, while chayote is higher in folate and vitamin C.
- Quinoa's daily need coverage for manganese is 19% higher.
- Chayote has 8 times less phosphorus than quinoa. Quinoa has 152mg of phosphorus, while chayote has 18mg.
We used Quinoa, cooked and Chayote, fruit, raw types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +433.3% |
| Contains more PotassiumPotassium | +37.6% |
| Contains more IronIron | +338.2% |
| Contains more CopperCopper | +56.1% |
| Contains more ZincZinc | +47.3% |
| Contains more PhosphorusPhosphorus | +744.4% |
| Contains more ManganeseManganese | +233.9% |
| Contains more SeleniumSelenium | +1300% |
| Contains less SodiumSodium | -71.4% |
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.
| Contains more Vitamin EVitamin E | +425% |
| Contains more Vitamin B1Vitamin B1 | +328% |
| Contains more Vitamin B2Vitamin B2 | +279.3% |
| Contains more Vitamin B6Vitamin B6 | +61.8% |
| Contains more CholineCholine | +150% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +14.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +121.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 152mg | 18mg | 19% |
| Manganese | 0.631mg | 0.189mg | 19% |
| Iron | 1.49mg | 0.34mg | 14% |
| Folate | 42µg | 93µg | 13% |
| Magnesium | 64mg | 12mg | 12% |
| Vitamin C | 0mg | 7.7mg | 9% |
| Copper | 0.192mg | 0.123mg | 8% |
| Vitamin B1 | 0.107mg | 0.025mg | 7% |
| Polyunsaturated fat | 1.078g | 0.057g | 7% |
| Protein | 4.4g | 0.82g | 7% |
| Starch | 17.63g | 7% | |
| Carbs | 21.3g | 4.51g | 6% |
| Vitamin B2 | 0.11mg | 0.029mg | 6% |
| Vitamin B5 | 0.249mg | 5% | |
| Selenium | 2.8µg | 0.2µg | 5% |
| Calories | 120kcal | 19kcal | 5% |
| Vitamin B6 | 0.123mg | 0.076mg | 4% |
| Fiber | 2.8g | 1.7g | 4% |
| Zinc | 1.09mg | 0.74mg | 3% |
| Fats | 1.92g | 0.13g | 3% |
| Vitamin K | 0µg | 4.1µg | 3% |
| Choline | 23mg | 9.2mg | 3% |
| Vitamin E | 0.63mg | 0.12mg | 3% |
| Saturated fat | 0.231g | 0.028g | 1% |
| Monounsaturated fat | 0.528g | 0.01g | 1% |
| Potassium | 172mg | 125mg | 1% |
| Net carbs | 18.5g | 2.81g | N/A |
| Calcium | 17mg | 17mg | 0% |
| Sugar | 0.87g | 1.66g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Vitamin B3 | 0.412mg | 0.47mg | 0% |
| Tryptophan | 0.052mg | 0.011mg | 0% |
| Threonine | 0.131mg | 0.04mg | 0% |
| Isoleucine | 0.157mg | 0.044mg | 0% |
| Leucine | 0.261mg | 0.077mg | 0% |
| Lysine | 0.239mg | 0.039mg | 0% |
| Methionine | 0.096mg | 0.001mg | 0% |
| Phenylalanine | 0.185mg | 0.047mg | 0% |
| Valine | 0.185mg | 0.063mg | 0% |
| Histidine | 0.127mg | 0.015mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +436.6% |
| Contains more FatsFats | +1376.9% |
| Contains more CarbsCarbs | +372.3% |
| Contains more OtherOther | +156.7% |
| Contains more WaterWater | +31.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5180% |
| Contains more Poly. FatPolyunsaturated fat | +1791.2% |
| Contains less Sat. FatSaturated fat | -87.9% |
