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  6. Watercress vs. Chayote

Watercress vs. Chayote — In-Depth Nutrition Comparison

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Significant differences between watercress and chayote

  • Watercress has more vitamin K, vitamin A, vitamin C, calcium, vitamin B2, potassium, phosphorus, and vitamin E; however, chayote is richer in folate and zinc.
  • Watercress covers your daily vitamin K needs 205% more than chayote.

Specific food types used in this comparison are Watercress, raw and Chayote, fruit, raw.

Infographic

Watercress 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 5.1% 11% 13% 41% 20% 7.7% 0.26% 25% 1.1%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +605.9%
Contains more PotassiumPotassium +164%
Contains more PhosphorusPhosphorus +233.3%
Contains more ManganeseManganese +29.1%
Contains more SeleniumSelenium +350%
Contains more IronIron +70%
Contains more CopperCopper +59.7%
Contains more ZincZinc +572.7%
Contains less SodiumSodium -95.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 26% 0% 2.4% 0% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70% 5%
Contains more Vitamin CVitamin C +458.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +260%
Contains more Vitamin B2Vitamin B2 +313.8%
Contains more Vitamin B5Vitamin B5 +24.5%
Contains more Vitamin B6Vitamin B6 +69.7%
Contains more Vitamin KVitamin K +5997.6%
Contains more Vitamin B3Vitamin B3 +135%
Contains more FolateFolate +933.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.2mg

All nutrients comparison - raw data values

Nutrient Watercress Chayote DV% diff.
Vitamin K 250µg 4.1µg 205%
Vitamin C 43mg 7.7mg 39%
Folate 9µg 93µg 21%
Vitamin A 160µg 0µg 18%
Calcium 120mg 17mg 10%
Vitamin B2 0.12mg 0.029mg 7%
Zinc 0.11mg 0.74mg 6%
Vitamin E 1mg 0.12mg 6%
Potassium 330mg 125mg 6%
Phosphorus 60mg 18mg 6%
Vitamin B1 0.09mg 0.025mg 5%
Fiber 0.5g 1.7g 5%
Copper 0.077mg 0.123mg 5%
Vitamin B6 0.129mg 0.076mg 4%
Protein 2.3g 0.82g 3%
Sodium 41mg 2mg 2%
Iron 0.2mg 0.34mg 2%
Magnesium 21mg 12mg 2%
Manganese 0.244mg 0.189mg 2%
Vitamin B3 0.2mg 0.47mg 2%
Vitamin B5 0.31mg 0.249mg 1%
Selenium 0.9µg 0.2µg 1%
Carbs 1.29g 4.51g 1%
Calories 11kcal 19kcal 0%
Fats 0.1g 0.13g 0%
Net carbs 0.79g 2.81g N/A
Sugar 0.2g 1.66g N/A
Choline 9mg 9.2mg 0%
Saturated fat 0.027g 0.028g 0%
Monounsaturated fat 0.008g 0.01g 0%
Polyunsaturated fat 0.035g 0.057g 0%
Tryptophan 0.03mg 0.011mg 0%
Threonine 0.133mg 0.04mg 0%
Isoleucine 0.093mg 0.044mg 0%
Leucine 0.166mg 0.077mg 0%
Lysine 0.134mg 0.039mg 0%
Methionine 0.02mg 0.001mg 0%
Phenylalanine 0.114mg 0.047mg 0%
Valine 0.137mg 0.063mg 0%
Histidine 0.04mg 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 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 ProteinProtein +180.5%
Contains more OtherOther +300%
Contains more FatsFats +30%
Contains more CarbsCarbs +249.6%
~equal in Water ~94.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
29% 11% 60%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +25%
Contains more Poly. FatPolyunsaturated fat +62.9%
~equal in Saturated fat ~0.028g

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.