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Winter melon vs. Chayote — In-Depth Nutrition Comparison

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Important differences between Winter melon and Chayote

  • Winter melon has more Vitamin B2, and Vitamin C, however, Chayote has more Folate, Copper, and Manganese.
  • Chayote's daily need coverage for Folate is 22% more.
  • Winter melon has 56 times more Sodium than Chayote. Winter melon has 111mg of Sodium, while Chayote has 2mg.

The food varieties used in the comparison are Waxgourd, (chinese preserving melon), raw and Chayote, fruit, raw.

Infographic

Winter melon 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.
Contains more Calcium +11.8%
Contains more Iron +17.6%
Contains more Magnesium +20%
Contains more Potassium +1983.3%
Contains less Sodium -98.2%
Contains more Zinc +21.3%
Contains more Copper +434.8%
Contains more Manganese +225.9%
Equal in Phosphorus - 18
Equal in Selenium - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Calcium +11.8%
Contains more Iron +17.6%
Contains more Magnesium +20%
Contains more Potassium +1983.3%
Contains less Sodium -98.2%
Contains more Zinc +21.3%
Contains more Copper +434.8%
Contains more Manganese +225.9%
Equal in Phosphorus - 18
Equal in Selenium - 0.2

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.
:
Contains more Vitamin C +68.8%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +87.2%
Contains more Vitamin B6 +117.1%
Contains more Folate +1760%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
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 C +68.8%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +87.2%
Contains more Vitamin B6 +117.1%
Contains more Folate +1760%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +53.8%
Contains more Protein +105%
Contains more Carbs +50.3%
Equal in Water - 94.24
Equal in Other - 0.3
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 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 Fats +53.8%
Contains more Protein +105%
Contains more Carbs +50.3%
Equal in Water - 94.24
Equal in Other - 0.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -42.9%
Contains more Monounsaturated Fat +270%
Contains more Polyunsaturated fat +52.6%
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains less Saturated Fat -42.9%
Contains more Monounsaturated Fat +270%
Contains more Polyunsaturated fat +52.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter melon Chayote
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winter melon Chayote Opinion
Net carbs 0.1g 2.81g Chayote
Protein 0.4g 0.82g Chayote
Fats 0.2g 0.13g Winter melon
Carbs 3g 4.51g Chayote
Calories 13kcal 19kcal Chayote
Sugar 1.66g Winter melon
Fiber 2.9g 1.7g Winter melon
Calcium 19mg 17mg Winter melon
Iron 0.4mg 0.34mg Winter melon
Magnesium 10mg 12mg Chayote
Phosphorus 19mg 18mg Winter melon
Potassium 6mg 125mg Chayote
Sodium 111mg 2mg Chayote
Zinc 0.61mg 0.74mg Chayote
Copper 0.023mg 0.123mg Chayote
Manganese 0.058mg 0.189mg Chayote
Selenium 0.2µg 0.2µg
Vitamin E 0.12mg Chayote
Vitamin C 13mg 7.7mg Winter melon
Vitamin B1 0.04mg 0.025mg Winter melon
Vitamin B2 0.11mg 0.029mg Winter melon
Vitamin B3 0.4mg 0.47mg Chayote
Vitamin B5 0.133mg 0.249mg Chayote
Vitamin B6 0.035mg 0.076mg Chayote
Folate 5µg 93µg Chayote
Vitamin K 4.1µg Chayote
Tryptophan 0.002mg 0.011mg Chayote
Threonine 0.04mg Chayote
Isoleucine 0.044mg Chayote
Leucine 0.077mg Chayote
Lysine 0.009mg 0.039mg Chayote
Methionine 0.003mg 0.001mg Winter melon
Phenylalanine 0.047mg Chayote
Valine 0.063mg Chayote
Histidine 0.015mg Chayote
Saturated Fat 0.016g 0.028g Winter melon
Monounsaturated Fat 0.037g 0.01g Winter melon
Polyunsaturated fat 0.087g 0.057g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Chayote
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
9%
Winter melon
14%
Chayote
Minerals Daily Need Coverage Score
8%
Winter melon
13%
Chayote

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.66g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.8)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 109mg)
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 ()
Which food is richer in minerals?
?
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.
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

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.