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Baked beans vs. Chayote — In-Depth Nutrition Comparison

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The main differences between baked beans and chayote

  • Baked beans are richer in iron, fiber, phosphorus, selenium, vitamin B1, and magnesium, yet chayote is richer in folate and vitamin C.
  • Daily need coverage for iron for baked beans is 21% higher.
  • Baked beans contain 211 times more sodium than chayote. Baked beans contain 422mg of sodium, while chayote contains 2mg.

Food types used in this article are Beans, baked, home prepared and Chayote, fruit, raw.

Infographic

Baked beans vs Chayote infographic
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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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 +258.3%
Contains more CalciumCalcium +258.8%
Contains more PotassiumPotassium +186.4%
Contains more IronIron +485.3%
Contains more CopperCopper +29.3%
Contains more PhosphorusPhosphorus +505.6%
Contains more ManganeseManganese +34.9%
Contains more SeleniumSelenium +2750%
Contains less SodiumSodium -99.5%
~equal in Zinc ~0.74mg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
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 B1Vitamin B1 +444%
Contains more Vitamin B2Vitamin B2 +69%
Contains more Vitamin B6Vitamin B6 +18.4%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin B3Vitamin B3 +15.2%
Contains more Vitamin B5Vitamin B5 +60.6%
Contains more FolateFolate +93.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +575.6%
Contains more FatsFats +3861.5%
Contains more CarbsCarbs +379.6%
Contains more OtherOther +736.7%
Contains more WaterWater +44.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 +21230%
Contains more Poly. FatPolyunsaturated fat +1198.2%
Contains less Sat. FatSaturated fat -98.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Baked beans Chayote DV% diff.
Iron 1.99mg 0.34mg 21%
Sodium 422mg 2mg 18%
Fiber 5.5g 1.7g 15%
Phosphorus 109mg 18mg 13%
Folate 48µg 93µg 11%
Selenium 5.7µg 0.2µg 10%
Vitamin B1 0.136mg 0.025mg 9%
Saturated fat 1.948g 0.028g 9%
Protein 5.54g 0.82g 9%
Fats 5.15g 0.13g 8%
Calories 155kcal 19kcal 7%
Potassium 358mg 125mg 7%
Magnesium 43mg 12mg 7%
Vitamin C 1.1mg 7.7mg 7%
Carbs 21.63g 4.51g 6%
Monounsaturated fat 2.133g 0.01g 5%
Polyunsaturated fat 0.74g 0.057g 5%
Copper 0.159mg 0.123mg 4%
Calcium 61mg 17mg 4%
Vitamin K 4.1µg 3%
Manganese 0.255mg 0.189mg 3%
Vitamin B5 0.155mg 0.249mg 2%
Cholesterol 5mg 0mg 2%
Vitamin B2 0.049mg 0.029mg 2%
Choline 9.2mg 2%
Vitamin B6 0.09mg 0.076mg 1%
Vitamin E 0.12mg 1%
Net carbs 16.13g 2.81g N/A
Sugar 1.66g N/A
Zinc 0.73mg 0.74mg 0%
Vitamin B3 0.408mg 0.47mg 0%
Tryptophan 0.067mg 0.011mg 0%
Threonine 0.228mg 0.04mg 0%
Isoleucine 0.242mg 0.044mg 0%
Leucine 0.428mg 0.077mg 0%
Lysine 0.379mg 0.039mg 0%
Methionine 0.086mg 0.001mg 0%
Phenylalanine 0.287mg 0.047mg 0%
Valine 0.282mg 0.063mg 0%
Histidine 0.153mg 0.015mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Chayote
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
9%
Baked beans
13%
Chayote
Minerals Daily Need Coverage Score
39%
Baked beans
13%
Chayote

Comparison summary

Which food is lower in Cholesterol?
Chayote
Chayote is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 420mg)
Which food is lower in Saturated fat?
Chayote
Chayote is lower in Saturated fat (difference - 1.92g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 40)
Which food is cheaper?
Chayote
Chayote is cheaper (difference - $1)
Which food is richer in vitamins?
Chayote
Chayote is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 1.66g)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.