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Bean raw vs. Chayote — In-Depth Nutrition Comparison

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Differences between bean raw and chayote

  • Chayote contains less folate, copper, iron, vitamin B1, phosphorus, fiber, selenium, manganese, magnesium, and potassium than bean raw.
  • Bean raw's daily need coverage for folate is 108% higher.
  • Chayote contains 140 times less selenium than bean raw. Bean raw contains 27.9µg of selenium, while chayote contains 0.2µg.

The food types used in this comparison are Beans, pinto, mature seeds, raw and Chayote, fruit, raw.

Infographic

Bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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 +1366.7%
Contains more CalciumCalcium +564.7%
Contains more PotassiumPotassium +1014.4%
Contains more IronIron +1391.2%
Contains more CopperCopper +626%
Contains more ZincZinc +208.1%
Contains more PhosphorusPhosphorus +2183.3%
Contains more ManganeseManganese +507.4%
Contains more SeleniumSelenium +13850%
Contains less SodiumSodium -83.3%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 26% 0% 2.4% 0% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70% 5%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B1Vitamin B1 +2752%
Contains more Vitamin B2Vitamin B2 +631%
Contains more Vitamin B3Vitamin B3 +149.8%
Contains more Vitamin B5Vitamin B5 +215.3%
Contains more Vitamin B6Vitamin B6 +523.7%
Contains more Vitamin KVitamin K +36.6%
Contains more FolateFolate +464.5%
Contains more CholineCholine +619.6%
Contains more Vitamin CVitamin C +22.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 +2512.2%
Contains more FatsFats +846.2%
Contains more CarbsCarbs +1286.9%
Contains more OtherOther +1056.7%
Contains more WaterWater +731.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 Mono. FatMonounsaturated fat +2190%
Contains more Poly. FatPolyunsaturated fat +614%
Contains less Sat. FatSaturated fat -88.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw Chayote
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean raw Chayote DV% diff.
Folate 525µg 93µg 108%
Copper 0.893mg 0.123mg 86%
Iron 5.07mg 0.34mg 59%
Vitamin B1 0.713mg 0.025mg 57%
Phosphorus 411mg 18mg 56%
Fiber 15.5g 1.7g 55%
Selenium 27.9µg 0.2µg 50%
Manganese 1.148mg 0.189mg 42%
Protein 21.42g 0.82g 41%
Magnesium 176mg 12mg 39%
Potassium 1393mg 125mg 37%
Vitamin B6 0.474mg 0.076mg 31%
Carbs 62.55g 4.51g 19%
Calories 347kcal 19kcal 16%
Starch 34.17g 14%
Vitamin B2 0.212mg 0.029mg 14%
Zinc 2.28mg 0.74mg 14%
Vitamin B5 0.785mg 0.249mg 11%
Choline 66.2mg 9.2mg 10%
Calcium 113mg 17mg 10%
Vitamin B3 1.174mg 0.47mg 4%
Fats 1.23g 0.13g 2%
Polyunsaturated fat 0.407g 0.057g 2%
Vitamin C 6.3mg 7.7mg 2%
Saturated fat 0.235g 0.028g 1%
Monounsaturated fat 0.229g 0.01g 1%
Vitamin K 5.6µg 4.1µg 1%
Vitamin E 0.21mg 0.12mg 1%
Net carbs 47.05g 2.81g N/A
Sugar 2.11g 1.66g N/A
Sodium 12mg 2mg 0%
Tryptophan 0.237mg 0.011mg 0%
Threonine 0.81mg 0.04mg 0%
Isoleucine 0.871mg 0.044mg 0%
Leucine 1.558mg 0.077mg 0%
Lysine 1.356mg 0.039mg 0%
Methionine 0.259mg 0.001mg 0%
Phenylalanine 1.095mg 0.047mg 0%
Valine 0.998mg 0.063mg 0%
Histidine 0.556mg 0.015mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Chayote
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
67%
Bean raw
13%
Chayote
Minerals Daily Need Coverage Score
131%
Bean raw
13%
Chayote

Comparison summary

Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 0.45g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Chayote
Chayote is lower in Saturated fat (difference - 0.207g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 33)
Which food is cheaper?
Chayote
Chayote is cheaper (difference - $0.7)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.