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  6. Chayote vs. Cassava

Chayote vs. Cassava — In-Depth Nutrition Comparison

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Summary of differences between chayote and cassava

  • Chayote has more folate; however, cassava is higher in vitamin C, carbs, manganese, and vitamin B1.
  • Chayote covers your daily need for folate 17% more than cassava.
  • Chayote has 2 times more zinc than cassava. While chayote has 0.74mg of zinc, cassava has only 0.34mg.

These are the specific foods used in this comparison Chayote, fruit, raw and Cassava, raw.

Infographic

Chayote vs Cassava 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 8.6% 5.1% 11% 13% 41% 20% 7.7% 0.26% 25% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more IronIron +25.9%
Contains more CopperCopper +23%
Contains more ZincZinc +117.6%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +116.8%
Contains more PhosphorusPhosphorus +50%
Contains more ManganeseManganese +103.2%
Contains more SeleniumSelenium +250%
~equal in Calcium ~16mg

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 26% 0% 0% 2.4% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70%
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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Contains more Vitamin B5Vitamin B5 +132.7%
Contains more Vitamin KVitamin K +115.8%
Contains more FolateFolate +244.4%
Contains more Vitamin CVitamin C +167.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin B1Vitamin B1 +248%
Contains more Vitamin B2Vitamin B2 +65.5%
Contains more Vitamin B3Vitamin B3 +81.7%
Contains more Vitamin B6Vitamin B6 +15.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Cassava DV% diff.
Folate 93µg 27µg 17%
Vitamin C 7.7mg 20.6mg 14%
Carbs 4.51g 38.06g 11%
Manganese 0.189mg 0.384mg 8%
Calories 19kcal 160kcal 7%
Vitamin B1 0.025mg 0.087mg 5%
Potassium 125mg 271mg 4%
Zinc 0.74mg 0.34mg 4%
Copper 0.123mg 0.1mg 3%
Vitamin B5 0.249mg 0.107mg 3%
Choline 9.2mg 23.7mg 3%
Magnesium 12mg 21mg 2%
Vitamin B3 0.47mg 0.854mg 2%
Vitamin K 4.1µg 1.9µg 2%
Protein 0.82g 1.36g 1%
Iron 0.34mg 0.27mg 1%
Phosphorus 18mg 27mg 1%
Sodium 2mg 14mg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B2 0.029mg 0.048mg 1%
Vitamin B6 0.076mg 0.088mg 1%
Protein per 100 calories 4.3g 0.85g N/A
Calories per 10 g protein 232kcal 1176kcal N/A
Weight per 100 calories 526g 63g N/A
Fats 0.13g 0.28g 0%
Net carbs 2.81g 36.26g N/A
Calcium 17mg 16mg 0%
Sugar 1.66g 1.7g N/A
Fiber 1.7g 1.8g 0%
Vitamin A 0µg 1µg 0%
Vitamin E 0.12mg 0.19mg 0%
Saturated fat 0.028g 0.074g 0%
Monounsaturated fat 0.01g 0.075g 0%
Polyunsaturated fat 0.057g 0.048g 0%
Tryptophan 0.011mg 0.019mg 0%
Threonine 0.04mg 0.028mg 0%
Isoleucine 0.044mg 0.027mg 0%
Leucine 0.077mg 0.039mg 0%
Lysine 0.039mg 0.044mg 0%
Methionine 0.001mg 0.011mg 0%
Phenylalanine 0.047mg 0.026mg 0%
Valine 0.063mg 0.035mg 0%
Histidine 0.015mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more WaterWater +57.9%
Contains more ProteinProtein +65.9%
Contains more FatsFats +115.4%
Contains more CarbsCarbs +743.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.057 g
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains less Sat. FatSaturated fat -62.2%
Contains more Poly. FatPolyunsaturated fat +18.8%
Contains more Mono. FatMonounsaturated fat +650%

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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. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.