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  6. Chayote vs. Kidney beans raw

Chayote vs. Kidney beans raw — In-Depth Nutrition Comparison

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What are the main differences between Chayote and Kidney beans raw?

  • Kidney beans raw has more Iron, Fiber, Copper, Folate, Phosphorus, Vitamin B1, Potassium, Manganese, Magnesium, and Vitamin B6 than Chayote.
  • Kidney beans raw's daily need coverage for Iron is 98% higher.

We used Chayote, fruit, raw and Beans, kidney, all types, mature seeds, raw types in this comparison.

Infographic

Chayote vs Kidney beans raw 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.
Chayote
Chayote
1
:
9
Kidney beans raw
Kidney beans raw
Contains less Sodium -91.7%
Contains more Calcium +741.2%
Contains more Iron +2311.8%
Contains more Magnesium +1066.7%
Contains more Phosphorus +2161.1%
Contains more Potassium +1024.8%
Contains more Zinc +277%
Contains more Copper +678.9%
Contains more Manganese +440.2%
Contains more Selenium +1500%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains less Sodium -91.7%
Contains more Calcium +741.2%
Contains more Iron +2311.8%
Contains more Magnesium +1066.7%
Contains more Phosphorus +2161.1%
Contains more Potassium +1024.8%
Contains more Zinc +277%
Contains more Copper +678.9%
Contains more Manganese +440.2%
Contains more Selenium +1500%

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.
Chayote
Chayote
1
:
8
Kidney beans raw
Kidney beans raw
Contains more Vitamin C +71.1%
Contains more Vitamin E +83.3%
Contains more Vitamin B1 +2016%
Contains more Vitamin B2 +655.2%
Contains more Vitamin B3 +338.3%
Contains more Vitamin B5 +213.3%
Contains more Vitamin B6 +422.4%
Contains more Folate +323.7%
Contains more Vitamin K +363.4%
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%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin C +71.1%
Contains more Vitamin E +83.3%
Contains more Vitamin B1 +2016%
Contains more Vitamin B2 +655.2%
Contains more Vitamin B3 +338.3%
Contains more Vitamin B5 +213.3%
Contains more Vitamin B6 +422.4%
Contains more Folate +323.7%
Contains more Vitamin K +363.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chayote
Chayote
1
:
4
Kidney beans raw
Kidney beans raw
Contains more Water +702%
Contains more Protein +2775.6%
Contains more Fats +538.5%
Contains more Carbs +1230.6%
Contains more Other +1176.7%
Chayote
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Water +702%
Contains more Protein +2775.6%
Contains more Fats +538.5%
Contains more Carbs +1230.6%
Contains more Other +1176.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chayote
Chayote
1
:
2
Kidney beans raw
Kidney beans raw
Contains less Saturated Fat -76.7%
Contains more Monounsaturated Fat +540%
Contains more Polyunsaturated fat +701.8%
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains less Saturated Fat -76.7%
Contains more Monounsaturated Fat +540%
Contains more Polyunsaturated fat +701.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Kidney beans raw Opinion
Net carbs 2.81g 35.11g Kidney beans raw
Protein 0.82g 23.58g Kidney beans raw
Fats 0.13g 0.83g Kidney beans raw
Carbs 4.51g 60.01g Kidney beans raw
Calories 19kcal 333kcal Kidney beans raw
Sugar 1.66g 2.23g Chayote
Fiber 1.7g 24.9g Kidney beans raw
Calcium 17mg 143mg Kidney beans raw
Iron 0.34mg 8.2mg Kidney beans raw
Magnesium 12mg 140mg Kidney beans raw
Phosphorus 18mg 407mg Kidney beans raw
Potassium 125mg 1406mg Kidney beans raw
Sodium 2mg 24mg Chayote
Zinc 0.74mg 2.79mg Kidney beans raw
Copper 0.123mg 0.958mg Kidney beans raw
Manganese 0.189mg 1.021mg Kidney beans raw
Selenium 0.2µg 3.2µg Kidney beans raw
Vitamin E 0.12mg 0.22mg Kidney beans raw
Vitamin C 7.7mg 4.5mg Chayote
Vitamin B1 0.025mg 0.529mg Kidney beans raw
Vitamin B2 0.029mg 0.219mg Kidney beans raw
Vitamin B3 0.47mg 2.06mg Kidney beans raw
Vitamin B5 0.249mg 0.78mg Kidney beans raw
Vitamin B6 0.076mg 0.397mg Kidney beans raw
Folate 93µg 394µg Kidney beans raw
Vitamin K 4.1µg 19µg Kidney beans raw
Tryptophan 0.011mg 0.279mg Kidney beans raw
Threonine 0.04mg 0.992mg Kidney beans raw
Isoleucine 0.044mg 1.041mg Kidney beans raw
Leucine 0.077mg 1.882mg Kidney beans raw
Lysine 0.039mg 1.618mg Kidney beans raw
Methionine 0.001mg 0.355mg Kidney beans raw
Phenylalanine 0.047mg 1.275mg Kidney beans raw
Valine 0.063mg 1.233mg Kidney beans raw
Histidine 0.015mg 0.656mg Kidney beans raw
Saturated Fat 0.028g 0.12g Chayote
Monounsaturated Fat 0.01g 0.064g Kidney beans raw
Polyunsaturated fat 0.057g 0.457g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Kidney beans raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
14%
Chayote
60%
Kidney beans raw
Minerals Daily Need Coverage Score
13%
Chayote
130%
Kidney beans raw

Comparison summary

Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 22)
Which food is cheaper?
Chayote
Chayote is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.