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Wakame vs Chayote - In-Depth Nutrition Comparison

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How are Wakame and Chayote different?

  • Chayote contains less Manganese, Folate, Iron, Magnesium, Copper, Vitamin B2, Calcium, Vitamin B5, and Phosphorus than Wakame.
  • Wakame covers your daily need of Manganese 53% more than Chayote.
  • Wakame has 436 times more Sodium than Chayote. Wakame has 872mg of Sodium, while Chayote has 2mg.

Seaweed, wakame, raw and Chayote, fruit, raw types were used in this article.

Infographic

Wakame 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
Wakame
5
:
Contains more Calcium +782.4%
Contains more Iron +541.2%
Contains more Magnesium +791.7%
Contains more Phosphorus +344.4%
Contains more Copper +130.9%
Contains more Potassium +150%
Contains less Sodium -99.8%
Contains more Zinc +94.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 13% 9% 8% 12% 1% 21% 41%
Contains more Calcium +782.4%
Contains more Iron +541.2%
Contains more Magnesium +791.7%
Contains more Phosphorus +344.4%
Contains more Copper +130.9%
Contains more Potassium +150%
Contains less Sodium -99.8%
Contains more Zinc +94.7%

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
Wakame
8
:
Contains more Vitamin A +∞%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +140%
Contains more Vitamin B2 +693.1%
Contains more Vitamin B3 +240.4%
Contains more Vitamin B5 +179.9%
Contains more Folate +110.8%
Contains more Vitamin K +29.3%
Contains more Vitamin C +156.7%
Contains more Vitamin B6 +3700%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
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 +733.3%
Contains more Vitamin B1 +140%
Contains more Vitamin B2 +693.1%
Contains more Vitamin B3 +240.4%
Contains more Vitamin B5 +179.9%
Contains more Folate +110.8%
Contains more Vitamin K +29.3%
Contains more Vitamin C +156.7%
Contains more Vitamin B6 +3700%

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.
Wakame 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 Cholesterol Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Wakame Chayote Opinion
Net carbs 8.64g 2.81g Wakame
Protein 3.03g 0.82g Wakame
Fats 0.64g 0.13g Wakame
Carbs 9.14g 4.51g Wakame
Calories 45kcal 19kcal Wakame
Starch g g
Fructose g g
Sugar 0.65g 1.66g Wakame
Fiber 0.5g 1.7g Chayote
Calcium 150mg 17mg Wakame
Iron 2.18mg 0.34mg Wakame
Magnesium 107mg 12mg Wakame
Phosphorus 80mg 18mg Wakame
Potassium 50mg 125mg Chayote
Sodium 872mg 2mg Chayote
Zinc 0.38mg 0.74mg Chayote
Copper 0.284mg 0.123mg Wakame
Vitamin A 360IU 0IU Wakame
Vitamin E 1mg 0.12mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 7.7mg Chayote
Vitamin B1 0.06mg 0.025mg Wakame
Vitamin B2 0.23mg 0.029mg Wakame
Vitamin B3 1.6mg 0.47mg Wakame
Vitamin B5 0.697mg 0.249mg Wakame
Vitamin B6 0.002mg 0.076mg Chayote
Folate 196µg 93µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 5.3µg 4.1µg Wakame
Tryptophan 0.035mg 0.011mg Wakame
Threonine 0.165mg 0.04mg Wakame
Isoleucine 0.087mg 0.044mg Wakame
Leucine 0.257mg 0.077mg Wakame
Lysine 0.112mg 0.039mg Wakame
Methionine 0.063mg 0.001mg Wakame
Phenylalanine 0.112mg 0.047mg Wakame
Valine 0.209mg 0.063mg Wakame
Histidine 0.015mg 0.015mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.028g Chayote
Monounsaturated Fat 0.058g 0.01g Wakame
Polyunsaturated fat 0.218g 0.057g Wakame

Which food is preferable for your diet?

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

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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
29
Wakame
14
Chayote
Mineral Summary Score
58
Wakame
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
18%
Wakame
5%
Chayote
Carbohydrates
9%
Wakame
5%
Chayote
Fats
3%
Wakame
1%
Chayote

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.01g)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.8)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 870mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.102g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.