Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Chayote
  5. Compare
  6. Chayote vs. Yam

Chayote vs. Yam — In-Depth Nutrition Comparison

Compare

Significant differences between chayote and yam

  • Chayote has more folate; however, yam is richer in potassium, vitamin B6, vitamin C, fiber, manganese, vitamin B1, copper, and phosphorus.
  • Yam covers your daily potassium needs 20% more than chayote.
  • Yam has 4 times less folate than chayote. Chayote has 93µg of folate, while yam has 23µg.

Specific food types used in this comparison are Chayote, fruit, raw and Yam, raw.

Infographic

Chayote vs Yam 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%
Yam
Yam
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more ZincZinc +208.3%
Contains less SodiumSodium -77.8%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +552.8%
Contains more IronIron +58.8%
Contains more CopperCopper +44.7%
Contains more PhosphorusPhosphorus +205.6%
Contains more ManganeseManganese +110.1%
Contains more SeleniumSelenium +250%
~equal in Calcium ~17mg

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%
Yam
Yam
8
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 57% 0% 2.3% 7% 28% 7.4% 10% 19% 68% 0% 5.8% 17%
Contains more Vitamin KVitamin K +78.3%
Contains more FolateFolate +304.3%
Contains more Vitamin CVitamin C +122.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +191.7%
Contains more Vitamin B1Vitamin B1 +348%
Contains more Vitamin B2Vitamin B2 +10.3%
Contains more Vitamin B3Vitamin B3 +17.4%
Contains more Vitamin B5Vitamin B5 +26.1%
Contains more Vitamin B6Vitamin B6 +285.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Yam DV% diff.
Potassium 125mg 816mg 20%
Folate 93µg 23µg 18%
Vitamin B6 0.076mg 0.293mg 17%
Vitamin C 7.7mg 17.1mg 10%
Fiber 1.7g 4.1g 10%
Manganese 0.189mg 0.397mg 9%
Carbs 4.51g 27.88g 8%
Vitamin B1 0.025mg 0.112mg 7%
Copper 0.123mg 0.178mg 6%
Calories 19kcal 118kcal 5%
Zinc 0.74mg 0.24mg 5%
Phosphorus 18mg 55mg 5%
Iron 0.34mg 0.54mg 3%
Magnesium 12mg 21mg 2%
Vitamin E 0.12mg 0.35mg 2%
Vitamin K 4.1µg 2.3µg 2%
Protein 0.82g 1.53g 1%
Vitamin A 0µg 7µg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B3 0.47mg 0.552mg 1%
Vitamin B5 0.249mg 0.314mg 1%
Choline 9.2mg 16.5mg 1%
Protein per 100 calories 4.3g 1.3g N/A
Calories per 10 g protein 232kcal 771kcal N/A
Weight per 100 calories 526g 85g N/A
Fats 0.13g 0.17g 0%
Net carbs 2.81g 23.78g N/A
Calcium 17mg 17mg 0%
Sugar 1.66g 0.5g N/A
Sodium 2mg 9mg 0%
Vitamin B2 0.029mg 0.032mg 0%
Saturated fat 0.028g 0.037g 0%
Monounsaturated fat 0.01g 0.006g 0%
Polyunsaturated fat 0.057g 0.076g 0%
Tryptophan 0.011mg 0.012mg 0%
Threonine 0.04mg 0.054mg 0%
Isoleucine 0.044mg 0.052mg 0%
Leucine 0.077mg 0.096mg 0%
Lysine 0.039mg 0.059mg 0%
Methionine 0.001mg 0.021mg 0%
Phenylalanine 0.047mg 0.071mg 0%
Valine 0.063mg 0.062mg 0%
Histidine 0.015mg 0.034mg 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
Yam
Yam
4
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more WaterWater +35.4%
Contains more ProteinProtein +86.6%
Contains more FatsFats +30.8%
Contains more CarbsCarbs +518.2%
Contains more OtherOther +173.3%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -24.3%
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +33.3%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.