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  6. Russet potato vs. Chayote

Russet potato vs. Chayote — In-Depth Nutrition Comparison

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A recap on the differences between russet potatoes and chayote

  • Russet potatoes are higher in vitamin B6, potassium, iron, phosphorus, and vitamin B3, yet chayote is higher in folate.
  • Russet potatoes cover your daily vitamin B6 needs 21% more than chayote.
  • Russet potatoes contain 4 times more potassium than chayote. While russet potatoes contain 550mg of potassium, chayote contains only 125mg.

Food varieties used in this article are Potatoes, Russet, flesh, and skin, baked and Chayote, fruit, raw.

Infographic

Russet potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
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 +150%
Contains more PotassiumPotassium +340%
Contains more IronIron +214.7%
Contains more PhosphorusPhosphorus +294.4%
Contains more ManganeseManganese +20.6%
Contains more SeleniumSelenium +150%
Contains more CopperCopper +15%
Contains more ZincZinc +111.4%
Contains less SodiumSodium -85.7%
~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.
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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +168%
Contains more Vitamin B2Vitamin B2 +65.5%
Contains more Vitamin B3Vitamin B3 +186.8%
Contains more Vitamin B5Vitamin B5 +52.6%
Contains more Vitamin B6Vitamin B6 +365.8%
Contains more CholineCholine +63%
Contains more Vitamin EVitamin E +71.4%
Contains more Vitamin KVitamin K +105%
Contains more FolateFolate +257.7%
~equal in Vitamin C ~7.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Russet potato Chayote DV% diff.
Vitamin B6 0.354mg 0.076mg 21%
Folate 26µg 93µg 17%
Potassium 550mg 125mg 13%
Iron 1.07mg 0.34mg 9%
Phosphorus 71mg 18mg 8%
Starch 17.45g 7%
Carbs 21.44g 4.51g 6%
Vitamin B3 1.348mg 0.47mg 5%
Calories 97kcal 19kcal 4%
Zinc 0.35mg 0.74mg 4%
Protein 2.63g 0.82g 4%
Vitamin B1 0.067mg 0.025mg 4%
Magnesium 30mg 12mg 4%
Vitamin B5 0.38mg 0.249mg 3%
Copper 0.107mg 0.123mg 2%
Fiber 2.3g 1.7g 2%
Vitamin K 2µg 4.1µg 2%
Manganese 0.228mg 0.189mg 2%
Choline 15mg 9.2mg 1%
Sodium 14mg 2mg 1%
Vitamin C 8.3mg 7.7mg 1%
Selenium 0.5µg 0.2µg 1%
Vitamin B2 0.048mg 0.029mg 1%
Fats 0.13g 0.13g 0%
Net carbs 19.14g 2.81g N/A
Calcium 18mg 17mg 0%
Sugar 1.08g 1.66g N/A
Vitamin E 0.07mg 0.12mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.032g 0.028g 0%
Monounsaturated fat 0.003g 0.01g 0%
Polyunsaturated fat 0.054g 0.057g 0%
Tryptophan 0.027mg 0.011mg 0%
Threonine 0.086mg 0.04mg 0%
Isoleucine 0.085mg 0.044mg 0%
Leucine 0.125mg 0.077mg 0%
Lysine 0.137mg 0.039mg 0%
Methionine 0.041mg 0.001mg 0%
Phenylalanine 0.104mg 0.047mg 0%
Valine 0.131mg 0.063mg 0%
Histidine 0.044mg 0.015mg 0%
Fructose 0.32g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 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 +220.7%
Contains more CarbsCarbs +375.4%
Contains more OtherOther +350%
Contains more WaterWater +26.6%
~equal in Fats ~0.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 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 less Sat. FatSaturated fat -12.5%
Contains more Mono. FatMonounsaturated fat +233.3%
~equal in Polyunsaturated fat ~0.057g

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.