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Welsh onion vs Chayote - In-Depth Nutrition Comparison

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Important differences between Welsh onion and Chayote

  • Welsh onion has more Vitamin K, Vitamin C, and Iron, however Chayote has more Folate, and Copper.
  • Welsh onion's daily need coverage for Vitamin K is 158% more.
  • Welsh onion has 4 times more Iron than Chayote. Welsh onion has 1.22mg of Iron, while Chayote has 0.34mg.

The food varieties used in the comparison are Onions, welsh, raw and Chayote, fruit, raw.

Infographic

Welsh onion 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 Iron +258.8%
Contains more Magnesium +91.7%
Contains more Phosphorus +172.2%
Contains more Potassium +69.6%
Contains less Sodium -88.2%
Contains more Zinc +42.3%
Contains more Copper +75.7%
Equal in Calcium - 17
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 13% 9% 8% 12% 1% 21% 41%
Contains more Iron +258.8%
Contains more Magnesium +91.7%
Contains more Phosphorus +172.2%
Contains more Potassium +69.6%
Contains less Sodium -88.2%
Contains more Zinc +42.3%
Contains more Copper +75.7%
Equal in Calcium - 17

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 +325%
Contains more Vitamin C +250.6%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +210.3%
Contains more Vitamin K +4617.1%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +47.3%
Contains more Folate +481.3%
Equal in Vitamin B6 - 0.076
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
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 +325%
Contains more Vitamin C +250.6%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +210.3%
Contains more Vitamin K +4617.1%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +47.3%
Contains more Folate +481.3%
Equal in Vitamin B6 - 0.076

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

All nutrients comparison - raw data values

Nutrient Welsh onion Chayote Opinion
Net carbs 4.1g 2.81g Welsh onion
Protein 1.9g 0.82g Welsh onion
Fats 0.4g 0.13g Welsh onion
Carbs 6.5g 4.51g Welsh onion
Calories 34kcal 19kcal Welsh onion
Starch g g
Fructose g g
Sugar 2.18g 1.66g Chayote
Fiber 2.4g 1.7g Welsh onion
Calcium 18mg 17mg Welsh onion
Iron 1.22mg 0.34mg Welsh onion
Magnesium 23mg 12mg Welsh onion
Phosphorus 49mg 18mg Welsh onion
Potassium 212mg 125mg Welsh onion
Sodium 17mg 2mg Chayote
Zinc 0.52mg 0.74mg Chayote
Copper 0.07mg 0.123mg Chayote
Vitamin A 1160IU 0IU Welsh onion
Vitamin E 0.51mg 0.12mg Welsh onion
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 27mg 7.7mg Welsh onion
Vitamin B1 0.05mg 0.025mg Welsh onion
Vitamin B2 0.09mg 0.029mg Welsh onion
Vitamin B3 0.4mg 0.47mg Chayote
Vitamin B5 0.169mg 0.249mg Chayote
Vitamin B6 0.072mg 0.076mg Chayote
Folate 16µg 93µg Chayote
Vitamin B12 0µg 0µg
Vitamin K 193.4µg 4.1µg Welsh onion
Tryptophan 0.021mg 0.011mg Welsh onion
Threonine 0.074mg 0.04mg Welsh onion
Isoleucine 0.081mg 0.044mg Welsh onion
Leucine 0.113mg 0.077mg Welsh onion
Lysine 0.095mg 0.039mg Welsh onion
Methionine 0.021mg 0.001mg Welsh onion
Phenylalanine 0.061mg 0.047mg Welsh onion
Valine 0.084mg 0.063mg Welsh onion
Histidine 0.033mg 0.015mg Welsh onion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.067g 0.028g Chayote
Monounsaturated Fat 0.056g 0.01g Welsh onion
Polyunsaturated fat 0.156g 0.057g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Chayote
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
61
Welsh onion
14
Chayote
Mineral Summary Score
18
Welsh onion
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
11%
Welsh onion
5%
Chayote
Carbohydrates
7%
Welsh onion
5%
Chayote
Fats
2%
Welsh onion
1%
Chayote

Comparison summary

Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $0.6)
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 0.52g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 39)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.