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Zucchini vs Chayote - In-Depth Nutrition Comparison

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What are the main differences between Zucchini and Chayote?

  • Zucchini is richer in Vitamin C, and Vitamin B6, while Chayote is higher in Folate, and Copper.
  • Chayote's daily need coverage for Folate is 17% higher.
  • Chayote has 2 times less Vitamin C than Zucchini. Zucchini has 17.9mg of Vitamin C, while Chayote has 7.7mg.

We used Squash, summer, zucchini, includes skin, raw and Chayote, fruit, raw types in this comparison.

Infographic

Zucchini 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
Contains more Potassium +108.8%
Contains more Magnesium +50%
Contains more Phosphorus +111.1%
Contains more Copper +132.1%
Contains more Zinc +131.3%
Contains less Sodium -75%
Equal in Iron - 0.34
Equal in Calcium - 17
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 6% 12% 9% 41% 21% 8% 1%
Contains more Potassium +108.8%
Contains more Magnesium +50%
Contains more Phosphorus +111.1%
Contains more Copper +132.1%
Contains more Zinc +131.3%
Contains less Sodium -75%
Equal in Iron - 0.34
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 C +132.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +224.1%
Contains more Vitamin B6 +114.5%
Contains more Vitamin B5 +22.1%
Contains more Folate +287.5%
Equal in Vitamin E - 0.12
Equal in Vitamin B3 - 0.47
Equal in Vitamin K - 4.1
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 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 +132.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +224.1%
Contains more Vitamin B6 +114.5%
Contains more Vitamin B5 +22.1%
Contains more Folate +287.5%
Equal in Vitamin E - 0.12
Equal in Vitamin B3 - 0.47
Equal in Vitamin K - 4.1

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.
Zucchini Chayote
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Zucchini Chayote Opinion
Calories 17kcal 19kcal Chayote
Protein 1.21g 0.82g Zucchini
Fats 0.32g 0.13g Zucchini
Vitamin C 17.9mg 7.7mg Zucchini
Net carbs 2.11g 2.81g Chayote
Carbs 3.11g 4.51g Chayote
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.37mg 0.34mg Zucchini
Calcium 16mg 17mg Chayote
Potassium 261mg 125mg Zucchini
Magnesium 18mg 12mg Zucchini
Sugar 2.5g 1.66g Chayote
Fiber 1g 1.7g Chayote
Copper 0.053mg 0.123mg Chayote
Zinc 0.32mg 0.74mg Chayote
Starch 0g g Zucchini
Phosphorus 38mg 18mg Zucchini
Sodium 8mg 2mg Chayote
Vitamin A 200IU 0IU Zucchini
Vitamin E 0.12mg 0.12mg
Vitamin D 0µg 0µg
Vitamin B1 0.045mg 0.025mg Zucchini
Vitamin B2 0.094mg 0.029mg Zucchini
Vitamin B3 0.451mg 0.47mg Chayote
Vitamin B5 0.204mg 0.249mg Chayote
Vitamin B6 0.163mg 0.076mg Zucchini
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 4.1µg Zucchini
Folate 24µg 93µg Chayote
Trans Fat 0g 0g
Saturated Fat 0.084g 0.028g Chayote
Monounsaturated Fat 0.011g 0.01g Zucchini
Polyunsaturated fat 0.091g 0.057g Zucchini
Tryptophan 0.01mg 0.011mg Chayote
Threonine 0.029mg 0.04mg Chayote
Isoleucine 0.044mg 0.044mg
Leucine 0.071mg 0.077mg Chayote
Lysine 0.067mg 0.039mg Zucchini
Methionine 0.018mg 0.001mg Zucchini
Phenylalanine 0.043mg 0.047mg Chayote
Valine 0.054mg 0.063mg Chayote
Histidine 0.026mg 0.015mg Zucchini
Fructose 1.38g g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Chayote
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16
Zucchini
14
Chayote
Mineral Summary Score
12
Zucchini
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
7%
Zucchini
5%
Chayote
Carbohydrates
3%
Zucchini
5%
Chayote
Fats
1%
Zucchini
1%
Chayote

Comparison summary

Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 0.84g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.056g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.