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  6. Spinach vs. Chayote

Spinach vs. Chayote — In-Depth Nutrition Comparison

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What are the differences between Spinach and Chayote?

  • The amount of Vitamin K, Vitamin A RAE, Iron, Manganese, Magnesium, Vitamin B2, Folate, Vitamin E , Vitamin B6, and Calcium in Spinach is higher than in Chayote.
  • Spinach's daily need coverage for Vitamin K is 408% more.

We used Spinach, cooked, boiled, drained, without salt and Chayote, fruit, raw types in this article.

Infographic

Spinach 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
Spinach
9
:
1
Chayote
Chayote
Contains more Calcium +700%
Contains more Iron +950%
Contains more Magnesium +625%
Contains more Phosphorus +211.1%
Contains more Potassium +272.8%
Contains more Copper +41.5%
Contains more Manganese +394.7%
Contains more Selenium +650%
Contains less Sodium -97.1%
Equal in Zinc - 0.74
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 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 +700%
Contains more Iron +950%
Contains more Magnesium +625%
Contains more Phosphorus +211.1%
Contains more Potassium +272.8%
Contains more Copper +41.5%
Contains more Manganese +394.7%
Contains more Selenium +650%
Contains less Sodium -97.1%
Equal in Zinc - 0.74

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
Spinach
9
:
1
Chayote
Chayote
Contains more Vitamin A +∞%
Contains more Vitamin E +1633.3%
Contains more Vitamin C +27.3%
Contains more Vitamin B1 +280%
Contains more Vitamin B2 +713.8%
Contains more Vitamin B6 +218.4%
Contains more Folate +57%
Contains more Vitamin K +11939%
Contains more Vitamin B5 +71.7%
Equal in Vitamin B3 - 0.47
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 +1633.3%
Contains more Vitamin C +27.3%
Contains more Vitamin B1 +280%
Contains more Vitamin B2 +713.8%
Contains more Vitamin B6 +218.4%
Contains more Folate +57%
Contains more Vitamin K +11939%
Contains more Vitamin B5 +71.7%
Equal in Vitamin B3 - 0.47

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Chayote
Chayote
Contains more Protein +262.2%
Contains more Fats +100%
Contains more Other +503.3%
Contains more Carbs +20.3%
Equal in Water - 94.24
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +262.2%
Contains more Fats +100%
Contains more Other +503.3%
Contains more Carbs +20.3%
Equal in Water - 94.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Chayote
Chayote
Contains more Polyunsaturated fat +91.2%
Contains less Saturated Fat -34.9%
Contains more Monounsaturated Fat +66.7%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Polyunsaturated fat +91.2%
Contains less Saturated Fat -34.9%
Contains more Monounsaturated Fat +66.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach 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 Chayote Opinion
Net carbs 1.35g 2.81g Chayote
Protein 2.97g 0.82g Spinach
Fats 0.26g 0.13g Spinach
Carbs 3.75g 4.51g Chayote
Calories 23kcal 19kcal Spinach
Sugar 0.43g 1.66g Spinach
Fiber 2.4g 1.7g Spinach
Calcium 136mg 17mg Spinach
Iron 3.57mg 0.34mg Spinach
Magnesium 87mg 12mg Spinach
Phosphorus 56mg 18mg Spinach
Potassium 466mg 125mg Spinach
Sodium 70mg 2mg Chayote
Zinc 0.76mg 0.74mg Spinach
Copper 0.174mg 0.123mg Spinach
Manganese 0.935mg 0.189mg Spinach
Selenium 1.5µg 0.2µg Spinach
Vitamin A 10481IU 0IU Spinach
Vitamin A RAE 524µg 0µg Spinach
Vitamin E 2.08mg 0.12mg Spinach
Vitamin C 9.8mg 7.7mg Spinach
Vitamin B1 0.095mg 0.025mg Spinach
Vitamin B2 0.236mg 0.029mg Spinach
Vitamin B3 0.49mg 0.47mg Spinach
Vitamin B5 0.145mg 0.249mg Chayote
Vitamin B6 0.242mg 0.076mg Spinach
Folate 146µg 93µg Spinach
Vitamin K 493.6µg 4.1µg Spinach
Tryptophan 0.04mg 0.011mg Spinach
Threonine 0.127mg 0.04mg Spinach
Isoleucine 0.152mg 0.044mg Spinach
Leucine 0.231mg 0.077mg Spinach
Lysine 0.182mg 0.039mg Spinach
Methionine 0.055mg 0.001mg Spinach
Phenylalanine 0.134mg 0.047mg Spinach
Valine 0.168mg 0.063mg Spinach
Histidine 0.066mg 0.015mg Spinach
Saturated Fat 0.043g 0.028g Chayote
Monounsaturated Fat 0.006g 0.01g Chayote
Polyunsaturated fat 0.109g 0.057g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
183%
Spinach
14%
Chayote
Minerals Daily Need Coverage Score
52%
Spinach
13%
Chayote

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 1.23g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.6)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 68mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.015g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.