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  6. Spinach raw vs. Chayote

Spinach raw vs. Chayote — In-Depth Nutrition Comparison

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What are the main differences between Spinach raw and Chayote?

  • Spinach raw has more Vitamin K, Vitamin A RAE, Manganese, Iron, Folate, Vitamin C, Magnesium, Potassium, Vitamin E , and Vitamin B2 than Chayote.
  • Spinach raw's daily need coverage for Vitamin K is 399% higher.

We used Spinach, raw and Chayote, fruit, raw types in this comparison.

Infographic

Spinach raw 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.
Spinach raw
Spinach raw
8
:
2
Chayote
Chayote
Contains more Calcium +482.4%
Contains more Iron +697.1%
Contains more Magnesium +558.3%
Contains more Phosphorus +172.2%
Contains more Potassium +346.4%
Contains more Manganese +374.6%
Contains more Selenium +400%
Contains less Sodium -97.5%
Contains more Zinc +39.6%
Equal in Copper - 0.123
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Calcium +482.4%
Contains more Iron +697.1%
Contains more Magnesium +558.3%
Contains more Phosphorus +172.2%
Contains more Potassium +346.4%
Contains more Manganese +374.6%
Contains more Selenium +400%
Contains less Sodium -97.5%
Contains more Zinc +39.6%
Equal in Copper - 0.123

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.
Spinach raw
Spinach raw
9
:
1
Chayote
Chayote
Contains more Vitamin A +∞%
Contains more Vitamin E +1591.7%
Contains more Vitamin C +264.9%
Contains more Vitamin B1 +212%
Contains more Vitamin B2 +551.7%
Contains more Vitamin B3 +54%
Contains more Vitamin B6 +156.6%
Contains more Folate +108.6%
Contains more Vitamin K +11678%
Contains more Vitamin B5 +283.1%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
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 +1591.7%
Contains more Vitamin C +264.9%
Contains more Vitamin B1 +212%
Contains more Vitamin B2 +551.7%
Contains more Vitamin B3 +54%
Contains more Vitamin B6 +156.6%
Contains more Folate +108.6%
Contains more Vitamin K +11678%
Contains more Vitamin B5 +283.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
3
:
2
Chayote
Chayote
Contains more Protein +248.8%
Contains more Fats +200%
Contains more Other +473.3%
Contains more Carbs +24.2%
Equal in Water - 94.24
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +248.8%
Contains more Fats +200%
Contains more Other +473.3%
Contains more Carbs +24.2%
Equal in Water - 94.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
1
Chayote
Chayote
Contains more Polyunsaturated fat +189.5%
Contains less Saturated Fat -55.6%
Equal in Monounsaturated Fat - 0.01
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Polyunsaturated fat +189.5%
Contains less Saturated Fat -55.6%
Equal in Monounsaturated Fat - 0.01

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Chayote Opinion
Net carbs 1.43g 2.81g Chayote
Protein 2.86g 0.82g Spinach raw
Fats 0.39g 0.13g Spinach raw
Carbs 3.63g 4.51g Chayote
Calories 23kcal 19kcal Spinach raw
Fructose 0.15g Spinach raw
Sugar 0.42g 1.66g Spinach raw
Fiber 2.2g 1.7g Spinach raw
Calcium 99mg 17mg Spinach raw
Iron 2.71mg 0.34mg Spinach raw
Magnesium 79mg 12mg Spinach raw
Phosphorus 49mg 18mg Spinach raw
Potassium 558mg 125mg Spinach raw
Sodium 79mg 2mg Chayote
Zinc 0.53mg 0.74mg Chayote
Copper 0.13mg 0.123mg Spinach raw
Manganese 0.897mg 0.189mg Spinach raw
Selenium 1µg 0.2µg Spinach raw
Vitamin A 9377IU 0IU Spinach raw
Vitamin A RAE 469µg 0µg Spinach raw
Vitamin E 2.03mg 0.12mg Spinach raw
Vitamin C 28.1mg 7.7mg Spinach raw
Vitamin B1 0.078mg 0.025mg Spinach raw
Vitamin B2 0.189mg 0.029mg Spinach raw
Vitamin B3 0.724mg 0.47mg Spinach raw
Vitamin B5 0.065mg 0.249mg Chayote
Vitamin B6 0.195mg 0.076mg Spinach raw
Folate 194µg 93µg Spinach raw
Vitamin K 482.9µg 4.1µg Spinach raw
Tryptophan 0.039mg 0.011mg Spinach raw
Threonine 0.122mg 0.04mg Spinach raw
Isoleucine 0.147mg 0.044mg Spinach raw
Leucine 0.223mg 0.077mg Spinach raw
Lysine 0.174mg 0.039mg Spinach raw
Methionine 0.053mg 0.001mg Spinach raw
Phenylalanine 0.129mg 0.047mg Spinach raw
Valine 0.161mg 0.063mg Spinach raw
Histidine 0.064mg 0.015mg Spinach raw
Saturated Fat 0.063g 0.028g Chayote
Monounsaturated Fat 0.01g 0.01g
Polyunsaturated fat 0.165g 0.057g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Chayote
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
181%
Spinach raw
14%
Chayote
Minerals Daily Need Coverage Score
45%
Spinach raw
13%
Chayote

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 1.24g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 77mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 32)
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.