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  6. Chayote vs. Baked beans

Chayote vs. Baked beans — In-Depth Nutrition Comparison

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The main differences between chayote and baked beans

  • Chayote is richer in folate and vitamin C, yet baked beans are richer in iron, fiber, phosphorus, selenium, vitamin B1, and magnesium.
  • Daily need coverage for iron for baked beans is 21% higher.
  • Chayote contains 7 times more vitamin C than baked beans. Chayote contains 7.7mg of vitamin C, while baked beans contain 1.1mg.
  • Chayote contains less saturated fat.

Food types used in this article are Chayote, fruit, raw and Beans, baked, home prepared.

Infographic

Chayote vs Baked beans infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +258.3%
Contains more CalciumCalcium +258.8%
Contains more PotassiumPotassium +186.4%
Contains more IronIron +485.3%
Contains more CopperCopper +29.3%
Contains more PhosphorusPhosphorus +505.6%
Contains more ManganeseManganese +34.9%
Contains more SeleniumSelenium +2750%
~equal in Zinc ~0.73mg

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 26% 0% 2.4% 0% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70% 5%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +15.2%
Contains more Vitamin B5Vitamin B5 +60.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +93.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +444%
Contains more Vitamin B2Vitamin B2 +69%
Contains more Vitamin B6Vitamin B6 +18.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Baked beans DV% diff.
Iron 0.34mg 1.99mg 21%
Sodium 2mg 422mg 18%
Fiber 1.7g 5.5g 15%
Phosphorus 18mg 109mg 13%
Folate 93µg 48µg 11%
Selenium 0.2µg 5.7µg 10%
Vitamin B1 0.025mg 0.136mg 9%
Saturated fat 0.028g 1.948g 9%
Protein 0.82g 5.54g 9%
Fats 0.13g 5.15g 8%
Calories 19kcal 155kcal 7%
Potassium 125mg 358mg 7%
Magnesium 12mg 43mg 7%
Vitamin C 7.7mg 1.1mg 7%
Carbs 4.51g 21.63g 6%
Monounsaturated fat 0.01g 2.133g 5%
Polyunsaturated fat 0.057g 0.74g 5%
Copper 0.123mg 0.159mg 4%
Calcium 17mg 61mg 4%
Vitamin K 4.1µg 3%
Manganese 0.189mg 0.255mg 3%
Vitamin B5 0.249mg 0.155mg 2%
Cholesterol 0mg 5mg 2%
Vitamin B2 0.029mg 0.049mg 2%
Choline 9.2mg 2%
Vitamin B6 0.076mg 0.09mg 1%
Vitamin E 0.12mg 1%
Net carbs 2.81g 16.13g N/A
Sugar 1.66g N/A
Zinc 0.74mg 0.73mg 0%
Vitamin B3 0.47mg 0.408mg 0%
Tryptophan 0.011mg 0.067mg 0%
Threonine 0.04mg 0.228mg 0%
Isoleucine 0.044mg 0.242mg 0%
Leucine 0.077mg 0.428mg 0%
Lysine 0.039mg 0.379mg 0%
Methionine 0.001mg 0.086mg 0%
Phenylalanine 0.047mg 0.287mg 0%
Valine 0.063mg 0.282mg 0%
Histidine 0.015mg 0.153mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more WaterWater +44.6%
Contains more ProteinProtein +575.6%
Contains more FatsFats +3861.5%
Contains more CarbsCarbs +379.6%
Contains more OtherOther +736.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.057 g
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +21230%
Contains more Poly. FatPolyunsaturated fat +1198.2%

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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. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.