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  6. Red leaf lettuce vs. Chayote

Red leaf lettuce vs. Chayote — In-Depth Nutrition Comparison

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What are the main differences between Red leaf lettuce and Chayote?

  • Red leaf lettuce is richer in Vitamin K, Vitamin A RAE, and Iron, while Chayote is higher in Folate, and Copper.
  • Red leaf lettuce's daily need coverage for Vitamin K is 114% higher.

We used Lettuce, red leaf, raw and Chayote, fruit, raw types in this comparison.

Infographic

Red leaf lettuce 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.
Red leaf lettuce
Red leaf lettuce
6
:
3
Chayote
Chayote
Contains more Calcium +94.1%
Contains more Iron +252.9%
Contains more Phosphorus +55.6%
Contains more Potassium +49.6%
Contains more Selenium +650%
Contains less Sodium -92%
Contains more Zinc +270%
Contains more Copper +339.3%
Equal in Magnesium - 12
Equal in Manganese - 0.189
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Calcium +94.1%
Contains more Iron +252.9%
Contains more Phosphorus +55.6%
Contains more Potassium +49.6%
Contains more Selenium +650%
Contains less Sodium -92%
Contains more Zinc +270%
Contains more Copper +339.3%
Equal in Magnesium - 12
Equal in Manganese - 0.189

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.
Red leaf lettuce
Red leaf lettuce
6
:
4
Chayote
Chayote
Contains more Vitamin A +∞%
Contains more Vitamin E +25%
Contains more Vitamin B1 +156%
Contains more Vitamin B2 +165.5%
Contains more Vitamin B6 +31.6%
Contains more Vitamin K +3322%
Contains more Vitamin C +108.1%
Contains more Vitamin B3 +46.4%
Contains more Vitamin B5 +72.9%
Contains more Folate +158.3%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Chayote
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 26% 7% 7% 9% 15% 18% 70% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +25%
Contains more Vitamin B1 +156%
Contains more Vitamin B2 +165.5%
Contains more Vitamin B6 +31.6%
Contains more Vitamin K +3322%
Contains more Vitamin C +108.1%
Contains more Vitamin B3 +46.4%
Contains more Vitamin B5 +72.9%
Contains more Folate +158.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
4
:
1
Chayote
Chayote
Contains more Protein +62.2%
Contains more Fats +69.2%
Contains more Other +83.3%
Contains more Carbs +99.6%
Equal in Water - 94.24
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Chayote
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Contains more Protein +62.2%
Contains more Fats +69.2%
Contains more Other +83.3%
Contains more Carbs +99.6%
Equal in Water - 94.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
1
Chayote
Chayote
Contains less Saturated Fat -39.3%
Contains more Polyunsaturated fat +26.3%
Contains more Monounsaturated Fat +100%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains less Saturated Fat -39.3%
Contains more Polyunsaturated fat +26.3%
Contains more Monounsaturated Fat +100%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Red leaf lettuce Chayote
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Chayote Opinion
Net carbs 1.36g 2.81g Chayote
Protein 1.33g 0.82g Red leaf lettuce
Fats 0.22g 0.13g Red leaf lettuce
Carbs 2.26g 4.51g Chayote
Calories 16kcal 19kcal Chayote
Fructose 0.28g Red leaf lettuce
Sugar 0.48g 1.66g Red leaf lettuce
Fiber 0.9g 1.7g Chayote
Calcium 33mg 17mg Red leaf lettuce
Iron 1.2mg 0.34mg Red leaf lettuce
Magnesium 12mg 12mg
Phosphorus 28mg 18mg Red leaf lettuce
Potassium 187mg 125mg Red leaf lettuce
Sodium 25mg 2mg Chayote
Zinc 0.2mg 0.74mg Chayote
Copper 0.028mg 0.123mg Chayote
Manganese 0.203mg 0.189mg Red leaf lettuce
Selenium 1.5µg 0.2µg Red leaf lettuce
Vitamin A 7492IU 0IU Red leaf lettuce
Vitamin A RAE 375µg 0µg Red leaf lettuce
Vitamin E 0.15mg 0.12mg Red leaf lettuce
Vitamin C 3.7mg 7.7mg Chayote
Vitamin B1 0.064mg 0.025mg Red leaf lettuce
Vitamin B2 0.077mg 0.029mg Red leaf lettuce
Vitamin B3 0.321mg 0.47mg Chayote
Vitamin B5 0.144mg 0.249mg Chayote
Vitamin B6 0.1mg 0.076mg Red leaf lettuce
Folate 36µg 93µg Chayote
Vitamin K 140.3µg 4.1µg Red leaf lettuce
Tryptophan 0.022mg 0.011mg Red leaf lettuce
Threonine 0.048mg 0.04mg Red leaf lettuce
Isoleucine 0.038mg 0.044mg Chayote
Leucine 0.07mg 0.077mg Chayote
Lysine 0.045mg 0.039mg Red leaf lettuce
Methionine 0.016mg 0.001mg Red leaf lettuce
Phenylalanine 0.067mg 0.047mg Red leaf lettuce
Valine 0.048mg 0.063mg Chayote
Histidine 0.019mg 0.015mg Red leaf lettuce
Saturated Fat 0.017g 0.028g Red leaf lettuce
Monounsaturated Fat 0.005g 0.01g Chayote
Polyunsaturated fat 0.072g 0.057g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Chayote
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
76%
Red leaf lettuce
14%
Chayote
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
13%
Chayote

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 1.18g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.8)
Which food is richer in minerals?
Red leaf lettuce
Red leaf lettuce is relatively richer in minerals
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 23mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.