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  6. Red leaf lettuce vs. Chayote

Red leaf lettuce vs. Chayote — In-Depth Nutrition Comparison

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What are the main differences between red leaf lettuce and chayote?

  • Red leaf lettuce is richer in vitamin K, vitamin A, and iron, while chayote is higher in folate and copper.
  • Red leaf lettuce's daily need coverage for vitamin K is 114% higher.

We used Lettuce, red leaf, raw and Chayote, fruit, raw types in this comparison.

Infographic

Red leaf lettuce vs Chayote 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% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
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%
Contains more CalciumCalcium +94.1%
Contains more PotassiumPotassium +49.6%
Contains more IronIron +252.9%
Contains more PhosphorusPhosphorus +55.6%
Contains more SeleniumSelenium +650%
Contains more CopperCopper +339.3%
Contains more ZincZinc +270%
Contains less SodiumSodium -92%
~equal in Magnesium ~12mg
~equal in Manganese ~0.189mg

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 12% 0% 125% 3% 16% 18% 6% 8.6% 23% 0% 351% 27%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +156%
Contains more Vitamin B2Vitamin B2 +165.5%
Contains more Vitamin B6Vitamin B6 +31.6%
Contains more Vitamin KVitamin K +3322%
Contains more Vitamin CVitamin C +108.1%
Contains more Vitamin B3Vitamin B3 +46.4%
Contains more Vitamin B5Vitamin B5 +72.9%
Contains more FolateFolate +158.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Chayote DV% diff.
Vitamin K 140.3µg 4.1µg 114%
Vitamin A 375µg 0µg 42%
Folate 36µg 93µg 14%
Iron 1.2mg 0.34mg 11%
Copper 0.028mg 0.123mg 11%
Zinc 0.2mg 0.74mg 5%
Vitamin C 3.7mg 7.7mg 4%
Vitamin B2 0.077mg 0.029mg 4%
Fiber 0.9g 1.7g 3%
Vitamin B1 0.064mg 0.025mg 3%
Calcium 33mg 17mg 2%
Potassium 187mg 125mg 2%
Selenium 1.5µg 0.2µg 2%
Vitamin B5 0.144mg 0.249mg 2%
Vitamin B6 0.1mg 0.076mg 2%
Protein 1.33g 0.82g 1%
Carbs 2.26g 4.51g 1%
Phosphorus 28mg 18mg 1%
Sodium 25mg 2mg 1%
Manganese 0.203mg 0.189mg 1%
Vitamin B3 0.321mg 0.47mg 1%
Calories 16kcal 19kcal 0%
Protein per 100 calories 8.3g 4.3g N/A
Calories per 10 g protein 120kcal 232kcal N/A
Weight per 100 calories 625g 526g N/A
Fats 0.22g 0.13g 0%
Net carbs 1.36g 2.81g N/A
Magnesium 12mg 12mg 0%
Sugar 0.48g 1.66g N/A
Vitamin E 0.15mg 0.12mg 0%
Choline 11.8mg 9.2mg 0%
Saturated fat 0.017g 0.028g 0%
Monounsaturated fat 0.005g 0.01g 0%
Polyunsaturated fat 0.072g 0.057g 0%
Tryptophan 0.022mg 0.011mg 0%
Threonine 0.048mg 0.04mg 0%
Isoleucine 0.038mg 0.044mg 0%
Leucine 0.07mg 0.077mg 0%
Lysine 0.045mg 0.039mg 0%
Methionine 0.016mg 0.001mg 0%
Phenylalanine 0.067mg 0.047mg 0%
Valine 0.048mg 0.063mg 0%
Histidine 0.019mg 0.015mg 0%
Fructose 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Contains more ProteinProtein +62.2%
Contains more FatsFats +69.2%
Contains more CarbsCarbs +99.6%
~equal in Water ~94.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
29% 11% 60%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains less Sat. FatSaturated fat -39.3%
Contains more Poly. FatPolyunsaturated fat +26.3%
Contains more Mono. FatMonounsaturated fat +100%

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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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/nutrients
  2. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/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.