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Sweet potato vs Chayote - In-Depth Nutrition Comparison

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What are the main differences between Sweet potato and Chayote?

  • Sweet potato is richer in Vitamin B5, Vitamin B6, Potassium, and Fiber, while Chayote is higher in Vitamin A RAE, Folate, and Vitamin C.
  • Sweet potato's daily need coverage for Vitamin A RAE is 79% higher.
  • Chayote has 3 times less Vitamin B5 than Sweet potato. Sweet potato has 0.8mg of Vitamin B5, while Chayote has 0.249mg.

We used Sweet potato, raw, unprepared and Chayote, fruit, raw types in this comparison.

Infographic

Sweet 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +76.5%
Contains more Iron +79.4%
Contains more Magnesium +108.3%
Contains more Phosphorus +161.1%
Contains more Potassium +169.6%
Contains more Copper +22.8%
Contains less Sodium -96.4%
Contains more Zinc +146.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 13% 9% 8% 12% 1% 21% 41%
Contains more Calcium +76.5%
Contains more Iron +79.4%
Contains more Magnesium +108.3%
Contains more Phosphorus +161.1%
Contains more Potassium +169.6%
Contains more Copper +22.8%
Contains less Sodium -96.4%
Contains more Zinc +146.7%

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 +116.7%
Contains more Vitamin B1 +212%
Contains more Vitamin B2 +110.3%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B5 +221.3%
Contains more Vitamin B6 +175%
Contains more Vitamin C +220.8%
Contains more Folate +745.5%
Contains more Vitamin K +127.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
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 +116.7%
Contains more Vitamin B1 +212%
Contains more Vitamin B2 +110.3%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B5 +221.3%
Contains more Vitamin B6 +175%
Contains more Vitamin C +220.8%
Contains more Folate +745.5%
Contains more Vitamin K +127.8%

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

All nutrients comparison - raw data values

Nutrient Sweet potato Chayote Opinion
Net carbs 17.12g 2.81g Sweet potato
Protein 1.57g 0.82g Sweet potato
Fats 0.05g 0.13g Chayote
Carbs 20.12g 4.51g Sweet potato
Calories 86kcal 19kcal Sweet potato
Starch 12.65g g Sweet potato
Fructose 0.7g g Sweet potato
Sugar 4.18g 1.66g Chayote
Fiber 3g 1.7g Sweet potato
Calcium 30mg 17mg Sweet potato
Iron 0.61mg 0.34mg Sweet potato
Magnesium 25mg 12mg Sweet potato
Phosphorus 47mg 18mg Sweet potato
Potassium 337mg 125mg Sweet potato
Sodium 55mg 2mg Chayote
Zinc 0.3mg 0.74mg Chayote
Copper 0.151mg 0.123mg Sweet potato
Vitamin A 14187IU 0IU Sweet potato
Vitamin E 0.26mg 0.12mg Sweet potato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.4mg 7.7mg Chayote
Vitamin B1 0.078mg 0.025mg Sweet potato
Vitamin B2 0.061mg 0.029mg Sweet potato
Vitamin B3 0.557mg 0.47mg Sweet potato
Vitamin B5 0.8mg 0.249mg Sweet potato
Vitamin B6 0.209mg 0.076mg Sweet potato
Folate 11µg 93µg Chayote
Vitamin B12 0µg 0µg
Vitamin K 1.8µg 4.1µg Chayote
Tryptophan 0.031mg 0.011mg Sweet potato
Threonine 0.083mg 0.04mg Sweet potato
Isoleucine 0.055mg 0.044mg Sweet potato
Leucine 0.092mg 0.077mg Sweet potato
Lysine 0.066mg 0.039mg Sweet potato
Methionine 0.029mg 0.001mg Sweet potato
Phenylalanine 0.089mg 0.047mg Sweet potato
Valine 0.086mg 0.063mg Sweet potato
Histidine 0.031mg 0.015mg Sweet potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.018g 0.028g Sweet potato
Monounsaturated Fat 0.001g 0.01g Chayote
Polyunsaturated fat 0.014g 0.057g Chayote

Which food is preferable for your diet?

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

People also compare

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
85
Sweet potato
14
Chayote
Mineral Summary Score
21
Sweet potato
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
9%
Sweet potato
5%
Chayote
Carbohydrates
20%
Sweet potato
5%
Chayote
Fats
0%
Sweet potato
1%
Chayote

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.01g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.6)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 2.52g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 53mg)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 70)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.