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  6. Black gram vs. Chayote

Black gram vs. Chayote — In-Depth Nutrition Comparison

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Important differences between black gram and chayote

  • Chayote has less copper, iron, fiber, magnesium, manganese, phosphorus, folate, potassium, zinc, and vitamin B1.
  • Black gram's daily need coverage for copper is 95% more.
  • Black gram has 22 times more iron than chayote. Black gram has 7.57mg of iron, while chayote has 0.34mg.

The food varieties used in the comparison are Mungo beans, mature seeds, raw and Chayote, fruit, raw.

Infographic

Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
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 +2125%
Contains more CalciumCalcium +711.8%
Contains more PotassiumPotassium +686.4%
Contains more IronIron +2126.5%
Contains more CopperCopper +697.6%
Contains more ZincZinc +352.7%
Contains more PhosphorusPhosphorus +2005.6%
Contains more ManganeseManganese +707.9%
Contains more SeleniumSelenium +4000%
Contains less SodiumSodium -94.7%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +992%
Contains more Vitamin B2Vitamin B2 +775.9%
Contains more Vitamin B3Vitamin B3 +207.9%
Contains more Vitamin B5Vitamin B5 +263.9%
Contains more Vitamin B6Vitamin B6 +269.7%
Contains more FolateFolate +132.3%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Chayote DV% diff.
Copper 0.981mg 0.123mg 95%
Iron 7.57mg 0.34mg 90%
Fiber 18.3g 1.7g 66%
Magnesium 267mg 12mg 61%
Manganese 1.527mg 0.189mg 58%
Phosphorus 379mg 18mg 52%
Protein 25.21g 0.82g 49%
Folate 216µg 93µg 31%
Potassium 983mg 125mg 25%
Zinc 3.35mg 0.74mg 24%
Vitamin B1 0.273mg 0.025mg 21%
Carbs 58.99g 4.51g 18%
Vitamin B2 0.254mg 0.029mg 17%
Vitamin B6 0.281mg 0.076mg 16%
Calories 341kcal 19kcal 16%
Selenium 8.2µg 0.2µg 15%
Vitamin B5 0.906mg 0.249mg 13%
Calcium 138mg 17mg 12%
Vitamin C 0mg 7.7mg 9%
Polyunsaturated fat 1.071g 0.057g 7%
Vitamin B3 1.447mg 0.47mg 6%
Vitamin K 4.1µg 3%
Sodium 38mg 2mg 2%
Fats 1.64g 0.13g 2%
Choline 9.2mg 2%
Vitamin E 0.12mg 1%
Net carbs 40.69g 2.81g N/A
Sugar 1.66g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.114g 0.028g 0%
Monounsaturated fat 0.085g 0.01g 0%
Tryptophan 0.263mg 0.011mg 0%
Threonine 0.875mg 0.04mg 0%
Isoleucine 1.287mg 0.044mg 0%
Leucine 2.089mg 0.077mg 0%
Lysine 1.674mg 0.039mg 0%
Methionine 0.367mg 0.001mg 0%
Phenylalanine 1.473mg 0.047mg 0%
Valine 1.416mg 0.063mg 0%
Histidine 0.706mg 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 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 +2974.4%
Contains more FatsFats +1161.5%
Contains more CarbsCarbs +1208%
Contains more OtherOther +1020%
Contains more WaterWater +772.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 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 +750%
Contains more Poly. FatPolyunsaturated fat +1778.9%
Contains less Sat. FatSaturated fat -75.4%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.