Chayote vs. Arborio rice — In-Depth Nutrition Comparison
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Important differences between chayote and arborio rice
- Chayote has more vitamin C, folate, and copper; however, arborio rice has more iron, selenium, vitamin B1, manganese, and vitamin B3.
- Arborio rice's daily need coverage for iron is 14% more.
The food varieties used in the comparison are Chayote, fruit, raw and Rice, white, short-grain, enriched, cooked.
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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 MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +1600% |
| Contains more PotassiumPotassium | +380.8% |
| Contains more CopperCopper | +70.8% |
| Contains more ZincZinc | +85% |
| Contains more IronIron | +329.4% |
| Contains more PhosphorusPhosphorus | +83.3% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +88.9% |
| Contains more SeleniumSelenium | +3650% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +81.3% |
| Contains more Vitamin B6Vitamin B6 | +28.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +57.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +556% |
| Contains more Vitamin B3Vitamin B3 | +217.7% |
| Contains more Vitamin B5Vitamin B5 | +59.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.82 g
Fats:
0.13 g
Carbs:
4.51 g
Water:
94.24 g
Other:
0.3 g
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
| Contains more WaterWater | +37.5% |
| Contains more OtherOther | +57.9% |
| Contains more ProteinProtein | +187.8% |
| Contains more FatsFats | +46.2% |
| Contains more CarbsCarbs | +537% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.028 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.057 g
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains less Sat. FatSaturated fat | -45.1% |
| Contains more Poly. FatPolyunsaturated fat | +14% |
| Contains more Mono. FatMonounsaturated fat | +480% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 0.34mg | 1.46mg | 14% |
| Selenium | 0.2µg | 7.5µg | 13% |
| Vitamin B1 | 0.025mg | 0.164mg | 12% |
| Folate | 93µg | 59µg | 9% |
| Vitamin C | 7.7mg | 0mg | 9% |
| Carbs | 4.51g | 28.73g | 8% |
| Fiber | 1.7g | 7% | |
| Manganese | 0.189mg | 0.357mg | 7% |
| Vitamin B3 | 0.47mg | 1.493mg | 6% |
| Copper | 0.123mg | 0.072mg | 6% |
| Calories | 19kcal | 130kcal | 6% |
| Potassium | 125mg | 26mg | 3% |
| Zinc | 0.74mg | 0.4mg | 3% |
| Protein | 0.82g | 2.36g | 3% |
| Vitamin B5 | 0.249mg | 0.397mg | 3% |
| Vitamin K | 4.1µg | 3% | |
| Phosphorus | 18mg | 33mg | 2% |
| Choline | 9.2mg | 2% | |
| Calcium | 17mg | 1mg | 2% |
| Vitamin E | 0.12mg | 1% | |
| Magnesium | 12mg | 8mg | 1% |
| Vitamin B2 | 0.029mg | 0.016mg | 1% |
| Vitamin B6 | 0.076mg | 0.059mg | 1% |
| Fats | 0.13g | 0.19g | 0% |
| Net carbs | 2.81g | 28.73g | N/A |
| Sugar | 1.66g | N/A | |
| Sodium | 2mg | 0mg | 0% |
| Saturated fat | 0.028g | 0.051g | 0% |
| Monounsaturated fat | 0.01g | 0.058g | 0% |
| Polyunsaturated fat | 0.057g | 0.05g | 0% |
| Tryptophan | 0.011mg | 0.027mg | 0% |
| Threonine | 0.04mg | 0.084mg | 0% |
| Isoleucine | 0.044mg | 0.102mg | 0% |
| Leucine | 0.077mg | 0.195mg | 0% |
| Lysine | 0.039mg | 0.085mg | 0% |
| Methionine | 0.001mg | 0.056mg | 0% |
| Phenylalanine | 0.047mg | 0.126mg | 0% |
| Valine | 0.063mg | 0.144mg | 0% |
| Histidine | 0.015mg | 0.056mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
13%
12%
Minerals Daily Need Coverage Score
13%
20%
Comparison summary
Which food is lower in Saturated fat?
Chayote is lower in Saturated fat (difference - 0.023g)
Which food is lower in glycemic index?
Chayote is lower in glycemic index (difference - 69)
Which food is cheaper?
Chayote is cheaper (difference - $0.2)
Which food is richer in vitamins?
Chayote is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice is lower in Sugar (difference - 1.66g)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.