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Green bean raw vs. Chayote — In-Depth Nutrition Comparison

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Differences between green bean raw and chayote

  • Green bean raw has more vitamin K, vitamin A, iron, vitamin B2, vitamin B6, and vitamin C, while chayote has more folate and copper.
  • Green bean raw's daily need coverage for vitamin K is 32% higher.

The food types used in this comparison are Beans, snap, green, raw and Chayote, fruit, raw.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
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 +108.3%
Contains more CalciumCalcium +117.6%
Contains more PotassiumPotassium +68.8%
Contains more IronIron +202.9%
Contains more PhosphorusPhosphorus +111.1%
Contains more ManganeseManganese +14.3%
Contains more SeleniumSelenium +200%
Contains more CopperCopper +78.3%
Contains more ZincZinc +208.3%
Contains less SodiumSodium -66.7%

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.
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 CVitamin C +58.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +241.7%
Contains more Vitamin B1Vitamin B1 +228%
Contains more Vitamin B2Vitamin B2 +258.6%
Contains more Vitamin B3Vitamin B3 +56.2%
Contains more Vitamin B6Vitamin B6 +85.5%
Contains more Vitamin KVitamin K +948.8%
Contains more CholineCholine +66.3%
Contains more Vitamin B5Vitamin B5 +10.7%
Contains more FolateFolate +181.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +123.2%
Contains more FatsFats +69.2%
Contains more CarbsCarbs +54.5%
Contains more OtherOther +120%
~equal in Water ~94.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 +98.2%
Contains less Sat. FatSaturated fat -44%
~equal in Monounsaturated fat ~0.01g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green bean 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 Green bean raw Chayote DV% diff.
Vitamin K 43µg 4.1µg 32%
Folate 33µg 93µg 15%
Iron 1.03mg 0.34mg 9%
Copper 0.069mg 0.123mg 6%
Vitamin B2 0.104mg 0.029mg 6%
Vitamin B1 0.082mg 0.025mg 5%
Vitamin C 12.2mg 7.7mg 5%
Vitamin B6 0.141mg 0.076mg 5%
Zinc 0.24mg 0.74mg 5%
Vitamin A 35µg 0µg 4%
Fiber 2.7g 1.7g 4%
Phosphorus 38mg 18mg 3%
Potassium 211mg 125mg 3%
Magnesium 25mg 12mg 3%
Vitamin B3 0.734mg 0.47mg 2%
Protein 1.83g 0.82g 2%
Vitamin E 0.41mg 0.12mg 2%
Fructose 1.39g 2%
Calcium 37mg 17mg 2%
Calories 31kcal 19kcal 1%
Choline 15.3mg 9.2mg 1%
Selenium 0.6µg 0.2µg 1%
Manganese 0.216mg 0.189mg 1%
Carbs 6.97g 4.51g 1%
Fats 0.22g 0.13g 0%
Net carbs 4.27g 2.81g N/A
Sugar 3.26g 1.66g N/A
Starch 0.88g 0%
Sodium 6mg 2mg 0%
Vitamin B5 0.225mg 0.249mg 0%
Saturated fat 0.05g 0.028g 0%
Monounsaturated fat 0.01g 0.01g 0%
Polyunsaturated fat 0.113g 0.057g 0%
Tryptophan 0.019mg 0.011mg 0%
Threonine 0.079mg 0.04mg 0%
Isoleucine 0.066mg 0.044mg 0%
Leucine 0.112mg 0.077mg 0%
Lysine 0.088mg 0.039mg 0%
Methionine 0.022mg 0.001mg 0%
Phenylalanine 0.067mg 0.047mg 0%
Valine 0.09mg 0.063mg 0%
Histidine 0.034mg 0.015mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green 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
23%
Green bean raw
13%
Chayote
Minerals Daily Need Coverage Score
16%
Green bean raw
13%
Chayote

Comparison summary

Which food is richer in minerals?
Green bean raw
Green bean raw is relatively richer in minerals
Which food is richer in vitamins?
Green bean raw
Green bean raw is relatively richer in vitamins
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 1.6g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Chayote
Chayote is lower in Saturated fat (difference - 0.022g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 20)
Which food is cheaper?
Chayote
Chayote is cheaper (difference - $1)
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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.