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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
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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
Yam
5
:
Contains more Iron +58.8%
Contains more Potassium +552.8%
Contains more Magnesium +75%
Contains more Copper +44.7%
Contains more Phosphorus +205.6%
Contains more Zinc +208.3%
Contains less Sodium -77.8%
Equal in Calcium - 17
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 6% 12% 9% 41% 21% 8% 1%
Contains more Iron +58.8%
Contains more Potassium +552.8%
Contains more Magnesium +75%
Contains more Copper +44.7%
Contains more Phosphorus +205.6%
Contains more Zinc +208.3%
Contains less Sodium -77.8%
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
8
:
Contains more Vitamin C +122.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +191.7%
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 Vitamin K +78.3%
Contains more Folate +304.3%
Equal in Vitamin B2 - 0.029
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 26% 0% 3% 0% 7% 7% 9% 15% 18% 0% 11% 70%
Contains more Vitamin C +122.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +191.7%
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 Vitamin K +78.3%
Contains more Folate +304.3%
Equal in Vitamin B2 - 0.029

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
19
Yam
14
Chayote
Mineral Summary Score
25
Yam
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
9%
Yam
5%
Chayote
Carbohydrates
28%
Yam
5%
Chayote
Fats
1%
Yam
1%
Chayote

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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Yam Chayote Opinion
Calories 118 19 Yam
Protein 1.53 0.82 Yam
Fats 0.17 0.13 Yam
Vitamin C 17.1 7.7 Yam
Net carbs 23.780000686645508 2.809999942779541 Yam
Carbs 27.88 4.51 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.34 Yam
Calcium 17 17
Potassium 816 125 Yam
Magnesium 21 12 Yam
Sugar 0.5 1.66 Yam
Fiber 4.1 1.7 Yam
Copper 0.178 0.123 Yam
Zinc 0.24 0.74 Chayote
Starch
Phosphorus 55 18 Yam
Sodium 9 2 Chayote
Vitamin A 138 0 Yam
Vitamin E 0.35 0.12 Yam
Vitamin D 0 0
Vitamin B1 0.112 0.025 Yam
Vitamin B2 0.032 0.029 Yam
Vitamin B3 0.552 0.47 Yam
Vitamin B5 0.314 0.249 Yam
Vitamin B6 0.293 0.076 Yam
Vitamin B12 0 0
Vitamin K 2.3 4.1 Chayote
Folate 23 93 Chayote
Trans Fat 0 0
Saturated Fat 0.037 0.028 Chayote
Monounsaturated Fat 0.006 0.01 Chayote
Polyunsaturated fat 0.076 0.057 Yam
Tryptophan 0.012 0.011 Yam
Threonine 0.054 0.04 Yam
Isoleucine 0.052 0.044 Yam
Leucine 0.096 0.077 Yam
Lysine 0.059 0.039 Yam
Methionine 0.021 0.001 Yam
Phenylalanine 0.071 0.047 Yam
Valine 0.062 0.063 Chayote
Histidine 0.034 0.015 Yam
Fructose

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.