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  6. Chayote vs. Spirulina

Chayote vs. Spirulina — In-Depth Nutrition Comparison

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A recap on the differences between chayote and spirulina

  • Chayote is higher in folate, vitamin C, and fiber, yet spirulina is higher in copper, iron, vitamin B2, and vitamin B1.
  • Spirulina covers your daily copper needs 53% more than chayote.
  • Chayote contains 10 times more folate than spirulina. While chayote contains 93µg of folate, spirulina contains only 9µg.
  • The amount of sodium in chayote is lower.

Food varieties used in this article are Chayote, fruit, raw and Seaweed, spirulina, raw.

Infographic

Chayote vs Spirulina infographic
Infographic link

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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Contains more CalciumCalcium +41.7%
Contains more ZincZinc +270%
Contains more PhosphorusPhosphorus +63.6%
Contains less SodiumSodium -98%
Contains more MagnesiumMagnesium +58.3%
Contains more IronIron +720.6%
Contains more CopperCopper +385.4%
Contains more SeleniumSelenium +250%
~equal in Potassium ~127mg
~equal in Manganese ~0.186mg

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 3% 0% 1% 9.8% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8%
Contains more Vitamin CVitamin C +755.6%
Contains more Vitamin B6Vitamin B6 +123.5%
Contains more Vitamin KVitamin K +64%
Contains more FolateFolate +933.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +308.3%
Contains more Vitamin B1Vitamin B1 +788%
Contains more Vitamin B2Vitamin B2 +1079.3%
Contains more Vitamin B3Vitamin B3 +154.5%
Contains more Vitamin B5Vitamin B5 +30.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Spirulina DV% diff.
Copper 0.123mg 0.597mg 53%
Iron 0.34mg 2.79mg 31%
Vitamin B2 0.029mg 0.342mg 24%
Folate 93µg 9µg 21%
Vitamin B1 0.025mg 0.222mg 16%
Protein 0.82g 5.92g 10%
Vitamin C 7.7mg 0.9mg 8%
Fiber 1.7g 0.4g 5%
Zinc 0.74mg 0.2mg 5%
Vitamin B3 0.47mg 1.196mg 5%
Sodium 2mg 98mg 4%
Vitamin B6 0.076mg 0.034mg 3%
Magnesium 12mg 19mg 2%
Vitamin E 0.12mg 0.49mg 2%
Vitamin B5 0.249mg 0.325mg 2%
Carbs 4.51g 2.42g 1%
Calcium 17mg 12mg 1%
Phosphorus 18mg 11mg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin K 4.1µg 2.5µg 1%
Calories 19kcal 26kcal 0%
Protein per 100 calories 4.3g 23g N/A
Calories per 10 g protein 232kcal 44kcal N/A
Weight per 100 calories 526g 385g N/A
Fats 0.13g 0.39g 0%
Net carbs 2.81g 2.02g N/A
Potassium 125mg 127mg 0%
Sugar 1.66g 0.3g N/A
Vitamin A 0µg 3µg 0%
Manganese 0.189mg 0.186mg 0%
Choline 9.2mg 6.5mg 0%
Saturated fat 0.028g 0.135g 0%
Monounsaturated fat 0.01g 0.034g 0%
Polyunsaturated fat 0.057g 0.106g 0%
Tryptophan 0.011mg 0.096mg 0%
Threonine 0.04mg 0.306mg 0%
Isoleucine 0.044mg 0.331mg 0%
Leucine 0.077mg 0.509mg 0%
Lysine 0.039mg 0.312mg 0%
Methionine 0.001mg 0.118mg 0%
Phenylalanine 0.047mg 0.286mg 0%
Valine 0.063mg 0.362mg 0%
Histidine 0.015mg 0.112mg 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
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more CarbsCarbs +86.4%
Contains more ProteinProtein +622%
Contains more FatsFats +200%
Contains more OtherOther +100%
~equal in Water ~90.67g

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
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
Contains less Sat. FatSaturated fat -79.3%
Contains more Mono. FatMonounsaturated fat +240%
Contains more Poly. FatPolyunsaturated fat +86%

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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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.