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Chayote vs. Sun-dried tomato — In-Depth Nutrition Comparison

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A recap on the differences between chayote and sun-dried tomato

  • Chayote is higher in folate, yet sun-dried tomato is higher in vitamin C, potassium, copper, iron, vitamin B2, fats, vitamin B3, vitamin B6, and phosphorus.
  • Sun-dried tomato covers your daily vitamin C needs 105% more than chayote.
  • Chayote contains 4 times more folate than sun-dried tomato. While chayote contains 93µg of folate, sun-dried tomato contains only 23µg.

Food varieties used in this article are Chayote, fruit, raw and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Chayote vs Sun-dried tomato 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains less SodiumSodium -99.2%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +176.5%
Contains more PotassiumPotassium +1152%
Contains more IronIron +688.2%
Contains more CopperCopper +284.6%
Contains more PhosphorusPhosphorus +672.2%
Contains more ManganeseManganese +146.6%
Contains more SeleniumSelenium +1400%
~equal in Zinc ~0.78mg

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 339% 0% 21% 0% 48% 88% 68% 29% 74% 0% 0% 17%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +304.3%
Contains more Vitamin CVitamin C +1222.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +672%
Contains more Vitamin B2Vitamin B2 +1220.7%
Contains more Vitamin B3Vitamin B3 +672.3%
Contains more Vitamin B5Vitamin B5 +92.4%
Contains more Vitamin B6Vitamin B6 +319.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Sun-dried tomato DV% diff.
Vitamin C 7.7mg 101.8mg 105%
Potassium 125mg 1565mg 42%
Copper 0.123mg 0.473mg 39%
Iron 0.34mg 2.68mg 29%
Vitamin B2 0.029mg 0.383mg 27%
Monounsaturated fat 0.01g 8.663g 22%
Fats 0.13g 14.08g 21%
Vitamin B3 0.47mg 3.63mg 20%
Vitamin B6 0.076mg 0.319mg 19%
Folate 93µg 23µg 18%
Phosphorus 18mg 139mg 17%
Magnesium 12mg 81mg 16%
Fiber 1.7g 5.8g 16%
Vitamin B1 0.025mg 0.193mg 14%
Polyunsaturated fat 0.057g 2.06g 13%
Manganese 0.189mg 0.466mg 12%
Sodium 2mg 266mg 11%
Calories 19kcal 213kcal 10%
Protein 0.82g 5.06g 8%
Saturated fat 0.028g 1.893g 8%
Vitamin A 0µg 64µg 7%
Carbs 4.51g 23.33g 6%
Selenium 0.2µg 3µg 5%
Vitamin B5 0.249mg 0.479mg 5%
Calcium 17mg 47mg 3%
Vitamin K 4.1µg 3%
Choline 9.2mg 2%
Vitamin E 0.12mg 1%
Protein per 100 calories 4.3g 2.4g N/A
Calories per 10 g protein 232kcal 421kcal N/A
Weight per 100 calories 526g 47g N/A
Unsaturated / Saturated Fat ratio 2.4 5.7 N/A
Net carbs 2.81g 17.53g N/A
Sugar 1.66g N/A
Zinc 0.74mg 0.78mg 0%
Tryptophan 0.011mg 0.037mg 0%
Threonine 0.04mg 0.128mg 0%
Isoleucine 0.044mg 0.121mg 0%
Leucine 0.077mg 0.185mg 0%
Lysine 0.039mg 0.186mg 0%
Methionine 0.001mg 0.044mg 0%
Phenylalanine 0.047mg 0.131mg 0%
Valine 0.063mg 0.13mg 0%
Histidine 0.015mg 0.077mg 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
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more WaterWater +75.1%
Contains more ProteinProtein +517.1%
Contains more FatsFats +10730.8%
Contains more CarbsCarbs +417.3%

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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +86530%
Contains more Poly. FatPolyunsaturated fat +3514%

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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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.