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  6. Borage vs. Chayote

Borage vs. Chayote — In-Depth Nutrition Comparison

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Important differences between Borage and Chayote

  • Borage has more Iron, Vitamin C, Vitamin A RAE, Potassium, Magnesium, Vitamin B2, Calcium, Manganese, and Phosphorus, however, Chayote has more Folate.
  • Borage's daily need coverage for Iron is 37% more.

The food varieties used in the comparison are Borage, raw and Chayote, fruit, raw.

Infographic

Borage 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.
Borage
Borage
8
:
2
Chayote
Chayote
Contains more Calcium +447.1%
Contains more Iron +870.6%
Contains more Magnesium +333.3%
Contains more Phosphorus +194.4%
Contains more Potassium +276%
Contains more Manganese +84.7%
Contains more Selenium +350%
Contains less Sodium -97.5%
Contains more Zinc +270%
Equal in Copper - 0.123
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Calcium +447.1%
Contains more Iron +870.6%
Contains more Magnesium +333.3%
Contains more Phosphorus +194.4%
Contains more Potassium +276%
Contains more Manganese +84.7%
Contains more Selenium +350%
Contains less Sodium -97.5%
Contains more Zinc +270%
Equal in Copper - 0.123

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.
Borage
Borage
6
:
4
Chayote
Chayote
Contains more Vitamin A +∞%
Contains more Vitamin C +354.5%
Contains more Vitamin B1 +140%
Contains more Vitamin B2 +417.2%
Contains more Vitamin B3 +91.5%
Contains more Vitamin B6 +10.5%
Contains more Vitamin B5 +507.3%
Contains more Folate +615.4%
Equal in Vitamin B6 - 0.076
Borage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 0% 0%
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 A +∞%
Contains more Vitamin C +354.5%
Contains more Vitamin B1 +140%
Contains more Vitamin B2 +417.2%
Contains more Vitamin B3 +91.5%
Contains more Vitamin B6 +10.5%
Contains more Vitamin B5 +507.3%
Contains more Folate +615.4%
Equal in Vitamin B6 - 0.076

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
3
:
2
Chayote
Chayote
Contains more Protein +119.5%
Contains more Fats +438.5%
Contains more Other +380%
Contains more Carbs +47.4%
Equal in Water - 94.24
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 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 +119.5%
Contains more Fats +438.5%
Contains more Other +380%
Contains more Carbs +47.4%
Equal in Water - 94.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
2
:
1
Chayote
Chayote
Contains more Monounsaturated Fat +2010%
Contains more Polyunsaturated fat +91.2%
Contains less Saturated Fat -83.5%
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +2010%
Contains more Polyunsaturated fat +91.2%
Contains less Saturated Fat -83.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Borage Chayote Opinion
Net carbs 3.06g 2.81g Borage
Protein 1.8g 0.82g Borage
Fats 0.7g 0.13g Borage
Carbs 3.06g 4.51g Chayote
Calories 21kcal 19kcal Borage
Sugar 1.66g Borage
Fiber 1.7g Chayote
Calcium 93mg 17mg Borage
Iron 3.3mg 0.34mg Borage
Magnesium 52mg 12mg Borage
Phosphorus 53mg 18mg Borage
Potassium 470mg 125mg Borage
Sodium 80mg 2mg Chayote
Zinc 0.2mg 0.74mg Chayote
Copper 0.13mg 0.123mg Borage
Manganese 0.349mg 0.189mg Borage
Selenium 0.9µg 0.2µg Borage
Vitamin A 4200IU 0IU Borage
Vitamin A RAE 210µg 0µg Borage
Vitamin E 0.12mg Chayote
Vitamin C 35mg 7.7mg Borage
Vitamin B1 0.06mg 0.025mg Borage
Vitamin B2 0.15mg 0.029mg Borage
Vitamin B3 0.9mg 0.47mg Borage
Vitamin B5 0.041mg 0.249mg Chayote
Vitamin B6 0.084mg 0.076mg Borage
Folate 13µg 93µg Chayote
Vitamin K 4.1µg Chayote
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 0.17g 0.028g Chayote
Monounsaturated Fat 0.211g 0.01g Borage
Polyunsaturated fat 0.109g 0.057g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Chayote
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
39%
Borage
14%
Chayote
Minerals Daily Need Coverage Score
36%
Borage
13%
Chayote

Comparison summary

Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 78mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.142g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 1.66g)
Which food is cheaper?
Borage
Borage is cheaper (difference - $0.8)
Which food is richer in minerals?
Borage
Borage is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/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.