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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" charts 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 more Selenium +250%
Contains less Sodium -83.3%
Contains more Zinc +208.3%
Contains more Copper +284.4%
Contains more Manganese +44.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
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 more Selenium +250%
Contains less Sodium -83.3%
Contains more Zinc +208.3%
Contains more Copper +284.4%
Contains more Manganese +44.3%

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 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 Choline +53.3%
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 Choline Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 8% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 26% 7% 7% 9% 15% 18% 70% 0% 6% 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 Choline +53.3%
Contains more Vitamin B5 +55.6%
Contains more Folate +342.9%
Contains more Vitamin K +1266.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +31.7%
Contains more Fats +23.1%
Contains more Carbs +91.1%
Contains more Other +136.7%
Equal in Water - 94.24
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 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 Protein +31.7%
Contains more Fats +23.1%
Contains more Carbs +91.1%
Contains more Other +136.7%
Equal in Water - 94.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +54.4%
Equal in Saturated Fat - 0.028
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +54.4%
Equal in Saturated Fat - 0.028

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Rutabagas
Fructose 1.61g 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
Manganese 0.131mg 0.189mg Chayote
Selenium 0.7µg 0.2µg Rutabagas
Vitamin A 2IU 0IU Rutabagas
Vitamin E 0.3mg 0.12mg Rutabagas
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
Choline 14.1mg 9.2mg Rutabagas
Vitamin K 0.3µg 4.1µg Chayote
Tryptophan 0.011mg Chayote
Threonine 0.04mg Chayote
Isoleucine 0.044mg Chayote
Leucine 0.077mg Chayote
Lysine 0.039mg Chayote
Methionine 0.001mg Chayote
Phenylalanine 0.047mg Chayote
Valine 0.063mg Chayote
Histidine 0.015mg Chayote
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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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
15%
Rutabagas
13%
Chayote
Minerals Daily Need Coverage Score
13%
Rutabagas
13%
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

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. 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.