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  6. Yam vs. Chayote

Yam vs. Chayote — In-Depth Nutrition Comparison

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Significant differences between yam and chayote

  • Yam has more potassium, vitamin B6, vitamin C, fiber, manganese, vitamin B1, copper, and phosphorus; however, chayote is richer in folate.
  • Yam covers your daily potassium needs 20% more than chayote.
  • Chayote has 4 times less vitamin B1 than yam. Yam has 0.112mg of vitamin B1, while chayote has 0.025mg.

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

Infographic

Yam vs Chayote 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.
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%
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 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%
Contains more ZincZinc +208.3%
Contains less SodiumSodium -77.8%
~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.
Yam
Yam
7
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%
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 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 B3Vitamin B3 +17.4%
Contains more Vitamin B5Vitamin B5 +26.1%
Contains more Vitamin B6Vitamin B6 +285.5%
Contains more Vitamin KVitamin K +78.3%
Contains more FolateFolate +304.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.029mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +86.6%
Contains more FatsFats +30.8%
Contains more CarbsCarbs +518.2%
Contains more OtherOther +173.3%
Contains more WaterWater +35.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 more Poly. FatPolyunsaturated fat +33.3%
Contains less Sat. FatSaturated fat -24.3%
Contains more Mono. FatMonounsaturated fat +66.7%

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