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  6. Chayote vs. Salsify

Chayote vs. Salsify — In-Depth Nutrition Comparison

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What are the differences between chayote and salsify?

  • Chayote is higher in folate and copper; however, salsify is richer in vitamin B2, vitamin B6, fiber, and phosphorus.
  • Chayote's daily need coverage for folate is 20% more.
  • Salsify contains 2 times less zinc than chayote. Chayote contains 0.74mg of zinc, while salsify contains 0.3mg.

We used Chayote, fruit, raw and Salsify, cooked, boiled, drained, without salt types in this article.

Infographic

Chayote vs Salsify 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" charts below show how much of the daily needs can be covered by 300 grams of the 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 13% 14% 25% 21% 23% 8.2% 24% 2.1% 27% 3.3%
Contains more CopperCopper +75.7%
Contains more ZincZinc +146.7%
Contains less SodiumSodium -87.5%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +176.5%
Contains more PotassiumPotassium +126.4%
Contains more IronIron +61.8%
Contains more PhosphorusPhosphorus +211.1%
Contains more ManganeseManganese +11.1%
Contains more SeleniumSelenium +200%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the 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 15% 0% 0% 3.8% 14% 40% 7.4% 17% 50% 0% 0.75% 11%
Contains more Vitamin CVitamin C +67.4%
Contains more Vitamin B3Vitamin B3 +19.9%
Contains more Vitamin KVitamin K +1266.7%
Contains more FolateFolate +520%
Contains more Vitamin EVitamin E +58.3%
Contains more Vitamin B1Vitamin B1 +124%
Contains more Vitamin B2Vitamin B2 +496.6%
Contains more Vitamin B5Vitamin B5 +10.8%
Contains more Vitamin B6Vitamin B6 +186.8%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Salsify DV% diff.
Folate 93µg 15µg 20%
Vitamin B2 0.029mg 0.173mg 11%
Vitamin B6 0.076mg 0.218mg 11%
Fiber 1.7g 3.1g 6%
Copper 0.123mg 0.07mg 6%
Potassium 125mg 283mg 5%
Phosphorus 18mg 56mg 5%
Protein 0.82g 2.73g 4%
Carbs 4.51g 15.36g 4%
Zinc 0.74mg 0.3mg 4%
Vitamin C 7.7mg 4.6mg 3%
Calcium 17mg 47mg 3%
Iron 0.34mg 0.55mg 3%
Vitamin B1 0.025mg 0.056mg 3%
Vitamin K 4.1µg 0.3µg 3%
Choline 9.2mg 25.9mg 3%
Calories 19kcal 68kcal 2%
Magnesium 12mg 18mg 1%
Sodium 2mg 16mg 1%
Manganese 0.189mg 0.21mg 1%
Selenium 0.2µg 0.6µg 1%
Vitamin B5 0.249mg 0.276mg 1%
Protein per 100 calories 4.3g 4g N/A
Calories per 10 g protein 232kcal 249kcal N/A
Weight per 100 calories 526g 147g N/A
Fats 0.13g 0.17g 0%
Net carbs 2.81g 12.26g N/A
Sugar 1.66g 2.9g N/A
Vitamin E 0.12mg 0.19mg 0%
Vitamin B3 0.47mg 0.392mg 0%
Saturated fat 0.028g 0.041g 0%
Monounsaturated fat 0.01g 0.003g 0%
Polyunsaturated fat 0.057g 0.074g 0%
Tryptophan 0.011mg 0%
Threonine 0.04mg 0%
Isoleucine 0.044mg 0%
Leucine 0.077mg 0%
Lysine 0.039mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.047mg 0%
Valine 0.063mg 0%
Histidine 0.015mg 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
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more WaterWater +16.3%
Contains more ProteinProtein +232.9%
Contains more FatsFats +30.8%
Contains more CarbsCarbs +240.6%
Contains more OtherOther +146.7%

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
35% 3% 63%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated fat -31.7%
Contains more Mono. FatMonounsaturated fat +233.3%
Contains more Poly. FatPolyunsaturated fat +29.8%

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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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.