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Rutabagas vs Chayote - In-Depth Nutrition Comparison

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The main differences between Rutabagas and Chayote

  • Rutabagas are richer in Vitamin C, Vitamin B1, Potassium, and Phosphorus, yet Chayote is richer in Folate, and Copper.
  • Daily need coverage for Vitamin C from Rutabagas is 19% higher.
  • Rutabagas contain 4 times more Vitamin B1 than Chayote. Rutabagas contain 0.09mg of Vitamin B1, while Chayote contains 0.025mg.

Food types used in this article are Rutabagas, raw and Chayote, fruit, raw.

Infographic

Rutabagas 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 Calcium +152.9%
Contains more Iron +29.4%
Contains more Magnesium +66.7%
Contains more Phosphorus +194.4%
Contains more Potassium +144%
Contains less Sodium -83.3%
Contains more Zinc +208.3%
Contains more Copper +284.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 13% 9% 8% 12% 1% 21% 41%
Contains more Calcium +152.9%
Contains more Iron +29.4%
Contains more Magnesium +66.7%
Contains more Phosphorus +194.4%
Contains more Potassium +144%
Contains less Sodium -83.3%
Contains more Zinc +208.3%
Contains more Copper +284.4%

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 A +∞%
Contains more Vitamin E +150%
Contains more Vitamin C +224.7%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +37.9%
Contains more Vitamin B3 +48.9%
Contains more Vitamin B6 +31.6%
Contains more Vitamin B5 +55.6%
Contains more Folate +342.9%
Contains more Vitamin K +1266.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
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 +150%
Contains more Vitamin C +224.7%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +37.9%
Contains more Vitamin B3 +48.9%
Contains more Vitamin B6 +31.6%
Contains more Vitamin B5 +55.6%
Contains more Folate +342.9%
Contains more Vitamin K +1266.7%

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.
Rutabagas Chayote
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rutabagas Chayote Opinion
Net carbs 6.32g 2.81g Rutabagas
Protein 1.08g 0.82g Rutabagas
Fats 0.16g 0.13g Rutabagas
Carbs 8.62g 4.51g Rutabagas
Calories 37kcal 19kcal Rutabagas
Starch 0.4g g Rutabagas
Fructose 1.61g g Rutabagas
Sugar 4.46g 1.66g Chayote
Fiber 2.3g 1.7g Rutabagas
Calcium 43mg 17mg Rutabagas
Iron 0.44mg 0.34mg Rutabagas
Magnesium 20mg 12mg Rutabagas
Phosphorus 53mg 18mg Rutabagas
Potassium 305mg 125mg Rutabagas
Sodium 12mg 2mg Chayote
Zinc 0.24mg 0.74mg Chayote
Copper 0.032mg 0.123mg Chayote
Vitamin A 2IU 0IU Rutabagas
Vitamin E 0.3mg 0.12mg Rutabagas
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 25mg 7.7mg Rutabagas
Vitamin B1 0.09mg 0.025mg Rutabagas
Vitamin B2 0.04mg 0.029mg Rutabagas
Vitamin B3 0.7mg 0.47mg Rutabagas
Vitamin B5 0.16mg 0.249mg Chayote
Vitamin B6 0.1mg 0.076mg Rutabagas
Folate 21µg 93µg Chayote
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 4.1µg Chayote
Tryptophan mg 0.011mg Chayote
Threonine mg 0.04mg Chayote
Isoleucine mg 0.044mg Chayote
Leucine mg 0.077mg Chayote
Lysine mg 0.039mg Chayote
Methionine mg 0.001mg Chayote
Phenylalanine mg 0.047mg Chayote
Valine mg 0.063mg Chayote
Histidine mg 0.015mg Chayote
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.028g Rutabagas
Monounsaturated Fat 0.025g 0.01g Rutabagas
Polyunsaturated fat 0.088g 0.057g Rutabagas

Which food is preferable for your diet?

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

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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
15
Rutabagas
14
Chayote
Mineral Summary Score
14
Rutabagas
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%
Rutabagas
5%
Chayote
Carbohydrates
9%
Rutabagas
5%
Chayote
Fats
1%
Rutabagas
1%
Chayote

Comparison summary

Which food is richer in minerals?
Rutabagas
Rutabagas is relatively richer in minerals
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.001g)
Which food is richer in vitamins?
Rutabagas
Rutabagas is relatively richer in vitamins
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 2.8g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 72)
Which food is cheaper?
Chayote
Chayote is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.