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  6. Chinese cabbage vs. Chayote

Chinese cabbage vs. Chayote — In-Depth Nutrition Comparison

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A recap on the differences between Chinese cabbage and chayote

  • Chinese cabbage is higher in vitamin C, vitamin K, vitamin A, vitamin B6, calcium, and iron, yet chayote is higher in copper, folate, and zinc.
  • Chinese cabbage covers your daily vitamin C needs 41% more than chayote.

Food varieties used in this article are Cabbage, chinese (pak-choi), raw and Chayote, fruit, raw.

Infographic

Chinese cabbage vs Chayote infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 5.1% 11% 13% 41% 20% 7.7% 0.26% 25% 1.1%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +517.6%
Contains more PotassiumPotassium +101.6%
Contains more IronIron +135.3%
Contains more PhosphorusPhosphorus +105.6%
Contains more SeleniumSelenium +150%
Contains more CopperCopper +485.7%
Contains more ZincZinc +289.5%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +18.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 150% 0% 74% 1.8% 10% 16% 9.4% 5.3% 45% 0% 114% 50%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 26% 0% 0% 2.4% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70%
Contains more Vitamin CVitamin C +484.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +141.4%
Contains more Vitamin B6Vitamin B6 +155.3%
Contains more Vitamin KVitamin K +1009.8%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B5Vitamin B5 +183%
Contains more FolateFolate +40.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.47mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese cabbage Chayote DV% diff.
Vitamin C 45mg 7.7mg 41%
Vitamin K 45.5µg 4.1µg 35%
Vitamin A 223µg 0µg 25%
Copper 0.021mg 0.123mg 11%
Calcium 105mg 17mg 9%
Vitamin B6 0.194mg 0.076mg 9%
Folate 66µg 93µg 7%
Iron 0.8mg 0.34mg 6%
Zinc 0.19mg 0.74mg 5%
Potassium 252mg 125mg 4%
Fiber 1g 1.7g 3%
Phosphorus 37mg 18mg 3%
Sodium 65mg 2mg 3%
Vitamin B2 0.07mg 0.029mg 3%
Vitamin B5 0.088mg 0.249mg 3%
Magnesium 19mg 12mg 2%
Protein 1.5g 0.82g 1%
Carbs 2.18g 4.51g 1%
Manganese 0.159mg 0.189mg 1%
Selenium 0.5µg 0.2µg 1%
Vitamin B1 0.04mg 0.025mg 1%
Choline 6.4mg 9.2mg 1%
Calories 13kcal 19kcal 0%
Protein per 100 calories 12g 4.3g N/A
Calories per 10 g protein 87kcal 232kcal N/A
Weight per 100 calories 769g 526g N/A
Fats 0.2g 0.13g 0%
Net carbs 1.18g 2.81g N/A
Sugar 1.18g 1.66g N/A
Vitamin E 0.09mg 0.12mg 0%
Vitamin B3 0.5mg 0.47mg 0%
Saturated fat 0.027g 0.028g 0%
Monounsaturated fat 0.015g 0.01g 0%
Polyunsaturated fat 0.096g 0.057g 0%
Tryptophan 0.015mg 0.011mg 0%
Threonine 0.049mg 0.04mg 0%
Isoleucine 0.085mg 0.044mg 0%
Leucine 0.088mg 0.077mg 0%
Lysine 0.089mg 0.039mg 0%
Methionine 0.009mg 0.001mg 0%
Phenylalanine 0.044mg 0.047mg 0%
Valine 0.066mg 0.063mg 0%
Histidine 0.026mg 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 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 ProteinProtein +82.9%
Contains more FatsFats +53.8%
Contains more CarbsCarbs +106.9%
~equal in Water ~94.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
29% 11% 60%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +68.4%
~equal in Saturated fat ~0.028g

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.