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  6. Kidney beans raw vs. Chayote

Kidney beans raw vs. Chayote — In-Depth Nutrition Comparison

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What are the main differences between Kidney beans raw and Chayote?

  • Kidney beans raw has more Iron, Fiber, Copper, Folate, Phosphorus, Vitamin B1, Potassium, Manganese, Magnesium, and Vitamin B6 than Chayote.
  • Kidney beans raw's daily need coverage for Iron is 98% higher.
  • Chayote has 23 times less Phosphorus than Kidney beans raw. Kidney beans raw has 407mg of Phosphorus, while Chayote has 18mg.

We used Beans, kidney, all types, mature seeds, raw and Chayote, fruit, raw types in this comparison.

Infographic

Kidney beans 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.
Kidney beans raw
Kidney beans raw
9
:
1
Chayote
Chayote
Contains more Calcium +741.2%
Contains more Iron +2311.8%
Contains more Magnesium +1066.7%
Contains more Phosphorus +2161.1%
Contains more Potassium +1024.8%
Contains more Zinc +277%
Contains more Copper +678.9%
Contains more Manganese +440.2%
Contains more Selenium +1500%
Contains less Sodium -91.7%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Calcium +741.2%
Contains more Iron +2311.8%
Contains more Magnesium +1066.7%
Contains more Phosphorus +2161.1%
Contains more Potassium +1024.8%
Contains more Zinc +277%
Contains more Copper +678.9%
Contains more Manganese +440.2%
Contains more Selenium +1500%
Contains less Sodium -91.7%

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.
Kidney beans raw
Kidney beans raw
8
:
1
Chayote
Chayote
Contains more Vitamin E +83.3%
Contains more Vitamin B1 +2016%
Contains more Vitamin B2 +655.2%
Contains more Vitamin B3 +338.3%
Contains more Vitamin B5 +213.3%
Contains more Vitamin B6 +422.4%
Contains more Folate +323.7%
Contains more Vitamin K +363.4%
Contains more Vitamin C +71.1%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Chayote
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 26% 7% 7% 9% 15% 18% 70% 0% 11%
Contains more Vitamin E +83.3%
Contains more Vitamin B1 +2016%
Contains more Vitamin B2 +655.2%
Contains more Vitamin B3 +338.3%
Contains more Vitamin B5 +213.3%
Contains more Vitamin B6 +422.4%
Contains more Folate +323.7%
Contains more Vitamin K +363.4%
Contains more Vitamin C +71.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
4
:
1
Chayote
Chayote
Contains more Protein +2775.6%
Contains more Fats +538.5%
Contains more Carbs +1230.6%
Contains more Other +1176.7%
Contains more Water +702%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Chayote
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Contains more Protein +2775.6%
Contains more Fats +538.5%
Contains more Carbs +1230.6%
Contains more Other +1176.7%
Contains more Water +702%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
1
Chayote
Chayote
Contains more Monounsaturated Fat +540%
Contains more Polyunsaturated fat +701.8%
Contains less Saturated Fat -76.7%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +540%
Contains more Polyunsaturated fat +701.8%
Contains less Saturated Fat -76.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Chayote Opinion
Net carbs 35.11g 2.81g Kidney beans raw
Protein 23.58g 0.82g Kidney beans raw
Fats 0.83g 0.13g Kidney beans raw
Carbs 60.01g 4.51g Kidney beans raw
Calories 333kcal 19kcal Kidney beans raw
Sugar 2.23g 1.66g Chayote
Fiber 24.9g 1.7g Kidney beans raw
Calcium 143mg 17mg Kidney beans raw
Iron 8.2mg 0.34mg Kidney beans raw
Magnesium 140mg 12mg Kidney beans raw
Phosphorus 407mg 18mg Kidney beans raw
Potassium 1406mg 125mg Kidney beans raw
Sodium 24mg 2mg Chayote
Zinc 2.79mg 0.74mg Kidney beans raw
Copper 0.958mg 0.123mg Kidney beans raw
Manganese 1.021mg 0.189mg Kidney beans raw
Selenium 3.2µg 0.2µg Kidney beans raw
Vitamin E 0.22mg 0.12mg Kidney beans raw
Vitamin C 4.5mg 7.7mg Chayote
Vitamin B1 0.529mg 0.025mg Kidney beans raw
Vitamin B2 0.219mg 0.029mg Kidney beans raw
Vitamin B3 2.06mg 0.47mg Kidney beans raw
Vitamin B5 0.78mg 0.249mg Kidney beans raw
Vitamin B6 0.397mg 0.076mg Kidney beans raw
Folate 394µg 93µg Kidney beans raw
Vitamin K 19µg 4.1µg Kidney beans raw
Tryptophan 0.279mg 0.011mg Kidney beans raw
Threonine 0.992mg 0.04mg Kidney beans raw
Isoleucine 1.041mg 0.044mg Kidney beans raw
Leucine 1.882mg 0.077mg Kidney beans raw
Lysine 1.618mg 0.039mg Kidney beans raw
Methionine 0.355mg 0.001mg Kidney beans raw
Phenylalanine 1.275mg 0.047mg Kidney beans raw
Valine 1.233mg 0.063mg Kidney beans raw
Histidine 0.656mg 0.015mg Kidney beans raw
Saturated Fat 0.12g 0.028g Chayote
Monounsaturated Fat 0.064g 0.01g Kidney beans raw
Polyunsaturated fat 0.457g 0.057g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Chayote
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
60%
Kidney beans raw
14%
Chayote
Minerals Daily Need Coverage Score
130%
Kidney beans raw
13%
Chayote

Comparison summary

Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 22)
Which food is cheaper?
Chayote
Chayote is cheaper (difference - $0.4)
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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.