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Blackberry vs. Chayote — In-Depth Nutrition Comparison

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Differences between Blackberry and Chayote

  • Blackberry has more Manganese, Vitamin C, Fiber, Vitamin K, and Vitamin E , while Chayote has more Folate.
  • Blackberry's daily need coverage for Manganese is 20% higher.
  • Chayote contains 10 times less Vitamin E than Blackberry. Blackberry contains 1.17mg of Vitamin E , while Chayote contains 0.12mg.
  • The amount of Sugar in Chayote is lower.

The food types used in this comparison are Blackberries, raw and Chayote, fruit, raw.

Infographic

Blackberry 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.
Contains more Calcium +70.6%
Contains more Iron +82.4%
Contains more Magnesium +66.7%
Contains more Phosphorus +22.2%
Contains more Potassium +29.6%
Contains less Sodium -50%
Contains more Copper +34.1%
Contains more Manganese +241.8%
Contains more Selenium +100%
Contains more Zinc +39.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Calcium +70.6%
Contains more Iron +82.4%
Contains more Magnesium +66.7%
Contains more Phosphorus +22.2%
Contains more Potassium +29.6%
Contains less Sodium -50%
Contains more Copper +34.1%
Contains more Manganese +241.8%
Contains more Selenium +100%
Contains more Zinc +39.6%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +875%
Contains more Vitamin C +172.7%
Contains more Vitamin B3 +37.4%
Contains more Vitamin B5 +10.8%
Contains more Vitamin K +382.9%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +11.5%
Contains more Vitamin B6 +153.3%
Contains more Folate +272%
Equal in Vitamin B5 - 0.249
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
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 A +∞%
Contains more Vitamin E +875%
Contains more Vitamin C +172.7%
Contains more Vitamin B3 +37.4%
Contains more Vitamin B5 +10.8%
Contains more Vitamin K +382.9%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +11.5%
Contains more Vitamin B6 +153.3%
Contains more Folate +272%
Equal in Vitamin B5 - 0.249

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +69.5%
Contains more Fats +276.9%
Contains more Carbs +113.1%
Contains more Other +20%
Equal in Water - 94.24
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 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 Protein +69.5%
Contains more Fats +276.9%
Contains more Carbs +113.1%
Contains more Other +20%
Equal in Water - 94.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +370%
Contains more Polyunsaturated fat +391.2%
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +370%
Contains more Polyunsaturated fat +391.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Chayote Opinion
Net carbs 4.31g 2.81g Blackberry
Protein 1.39g 0.82g Blackberry
Fats 0.49g 0.13g Blackberry
Carbs 9.61g 4.51g Blackberry
Calories 43kcal 19kcal Blackberry
Fructose 2.4g Blackberry
Sugar 4.88g 1.66g Chayote
Fiber 5.3g 1.7g Blackberry
Calcium 29mg 17mg Blackberry
Iron 0.62mg 0.34mg Blackberry
Magnesium 20mg 12mg Blackberry
Phosphorus 22mg 18mg Blackberry
Potassium 162mg 125mg Blackberry
Sodium 1mg 2mg Blackberry
Zinc 0.53mg 0.74mg Chayote
Copper 0.165mg 0.123mg Blackberry
Manganese 0.646mg 0.189mg Blackberry
Selenium 0.4µg 0.2µg Blackberry
Vitamin A 214IU 0IU Blackberry
Vitamin A RAE 11µg 0µg Blackberry
Vitamin E 1.17mg 0.12mg Blackberry
Vitamin C 21mg 7.7mg Blackberry
Vitamin B1 0.02mg 0.025mg Chayote
Vitamin B2 0.026mg 0.029mg Chayote
Vitamin B3 0.646mg 0.47mg Blackberry
Vitamin B5 0.276mg 0.249mg Blackberry
Vitamin B6 0.03mg 0.076mg Chayote
Folate 25µg 93µg Chayote
Vitamin K 19.8µg 4.1µg Blackberry
Tryptophan 0.011mg Chayote
Threonine 0.04mg Chayote
Isoleucine 0.044mg Chayote
Leucine 0.077mg Chayote
Lysine 0.039mg Chayote
Methionine 0.001mg Chayote
Phenylalanine 0.047mg Chayote
Valine 0.063mg Chayote
Histidine 0.015mg Chayote
Saturated Fat 0.014g 0.028g Blackberry
Monounsaturated Fat 0.047g 0.01g Blackberry
Polyunsaturated fat 0.28g 0.057g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Chayote
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Blackberry
14%
Chayote
Minerals Daily Need Coverage Score
23%
Blackberry
13%
Chayote

Comparison summary

Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 3.22g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 25)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.014g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.5)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.