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Yam vs Chayote - In-Depth Nutrition Comparison

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Significant differences between Yam and Chayote

  • Yam has more Potassium, Vitamin B6, Vitamin C, Fiber, Manganese, Vitamin B1, Copper, and Phosphorus, however Chayote is richer in Folate.
  • Yam covers your daily Potassium needs 20% more than Chayote.
  • Chayote has 4 times less Vitamin B1 than Yam. Yam has 0.112mg of Vitamin B1, while Chayote has 0.025mg.

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

Infographic

Yam 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
Yam
Yam
5
:
2
Chayote
Chayote
Contains more Iron +58.8%
Contains more Magnesium +75%
Contains more Phosphorus +205.6%
Contains more Potassium +552.8%
Contains more Copper +44.7%
Contains less Sodium -77.8%
Contains more Zinc +208.3%
Equal in Calcium - 17
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 13% 9% 8% 12% 1% 21% 41%
Contains more Iron +58.8%
Contains more Magnesium +75%
Contains more Phosphorus +205.6%
Contains more Potassium +552.8%
Contains more Copper +44.7%
Contains less Sodium -77.8%
Contains more Zinc +208.3%
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
Yam
Yam
8
:
2
Chayote
Chayote
Contains more Vitamin A +∞%
Contains more Vitamin E +191.7%
Contains more Vitamin C +122.1%
Contains more Vitamin B1 +348%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B5 +26.1%
Contains more Vitamin B6 +285.5%
Contains more Folate +304.3%
Contains more Vitamin K +78.3%
Equal in Vitamin B2 - 0.029
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Chayote
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 +191.7%
Contains more Vitamin C +122.1%
Contains more Vitamin B1 +348%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B3 +17.4%
Contains more Vitamin B5 +26.1%
Contains more Vitamin B6 +285.5%
Contains more Folate +304.3%
Contains more Vitamin K +78.3%
Equal in Vitamin B2 - 0.029

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
4
:
1
Chayote
Chayote
Contains more Protein +86.6%
Contains more Fats +30.8%
Contains more Carbs +518.2%
Contains more Other +173.3%
Contains more Water +35.4%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Chayote
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Contains more Protein +86.6%
Contains more Fats +30.8%
Contains more Carbs +518.2%
Contains more Other +173.3%
Contains more Water +35.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Chayote
Chayote
Contains more Polyunsaturated fat +33.3%
Contains less Saturated Fat -24.3%
Contains more Monounsaturated Fat +66.7%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Polyunsaturated fat +33.3%
Contains less Saturated Fat -24.3%
Contains more Monounsaturated Fat +66.7%

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.
Yam 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 glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yam Chayote Opinion
Net carbs 23.78g 2.81g Yam
Protein 1.53g 0.82g Yam
Fats 0.17g 0.13g Yam
Carbs 27.88g 4.51g Yam
Calories 118kcal 19kcal Yam
Sugar 0.5g 1.66g Yam
Fiber 4.1g 1.7g Yam
Calcium 17mg 17mg
Iron 0.54mg 0.34mg Yam
Magnesium 21mg 12mg Yam
Phosphorus 55mg 18mg Yam
Potassium 816mg 125mg Yam
Sodium 9mg 2mg Chayote
Zinc 0.24mg 0.74mg Chayote
Copper 0.178mg 0.123mg Yam
Vitamin A 138IU 0IU Yam
Vitamin A RAE 7µg 0µg Yam
Vitamin E 0.35mg 0.12mg Yam
Vitamin C 17.1mg 7.7mg Yam
Vitamin B1 0.112mg 0.025mg Yam
Vitamin B2 0.032mg 0.029mg Yam
Vitamin B3 0.552mg 0.47mg Yam
Vitamin B5 0.314mg 0.249mg Yam
Vitamin B6 0.293mg 0.076mg Yam
Folate 23µg 93µg Chayote
Vitamin K 2.3µg 4.1µg Chayote
Tryptophan 0.012mg 0.011mg Yam
Threonine 0.054mg 0.04mg Yam
Isoleucine 0.052mg 0.044mg Yam
Leucine 0.096mg 0.077mg Yam
Lysine 0.059mg 0.039mg Yam
Methionine 0.021mg 0.001mg Yam
Phenylalanine 0.071mg 0.047mg Yam
Valine 0.062mg 0.063mg Chayote
Histidine 0.034mg 0.015mg Yam
Saturated Fat 0.037g 0.028g Chayote
Monounsaturated Fat 0.006g 0.01g Chayote
Polyunsaturated fat 0.076g 0.057g Yam

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
19%
Yam
14%
Chayote
Minerals Daily Need Coverage Score
25%
Yam
13%
Chayote

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.16g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.6)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 51)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.