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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.

Infographic

Quinoa 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Quinoa
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 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%
~equal in Calcium ~17mg

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.
Quinoa
5
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
4
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 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
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 +5180%
Contains more Poly. FatPolyunsaturated fat +1791.2%
Contains less Sat. FatSaturated fat -87.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quinoa Chayote
Lower in Sugar ok
Lower in price ok
Rich in minerals 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 Quinoa Chayote 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Chayote
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Quinoa
13%
Chayote
Minerals Daily Need Coverage Score
38%
Quinoa
13%
Chayote

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 0.79g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.8)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Chayote
Chayote is lower in Saturated fat (difference - 0.203g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 53)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.