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  6. Chayote vs. Beefsteak raw

Chayote vs. Beefsteak raw — In-Depth Nutrition Comparison

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Summary of differences between chayote and beefsteak raw

  • Chayote has more folate; however, beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B6, phosphorus, vitamin B3, iron, and vitamin B2.
  • Beefsteak raw covers your daily need for vitamin B12, 112% more than chayote.
  • Chayote has 31 times more folate than beefsteak raw. While chayote has 93µg of folate, beefsteak raw has only 3µg.

These are the specific foods used in this comparison Chayote, fruit, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Chayote vs Beefsteak 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.
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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +240%
Contains more CopperCopper +55.7%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +108.3%
Contains more PotassiumPotassium +200%
Contains more IronIron +488.2%
Contains more ZincZinc +616.2%
Contains more PhosphorusPhosphorus +1122.2%
Contains more SeleniumSelenium +13850%

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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +173.3%
Contains more FolateFolate +3000%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +527.6%
Contains more Vitamin B3Vitamin B3 +974%
Contains more Vitamin B6Vitamin B6 +614.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chayote Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Selenium 0.2µg 27.9µg 50%
Zinc 0.74mg 5.3mg 41%
Protein 0.82g 21.38g 41%
Vitamin B6 0.076mg 0.543mg 36%
Vitamin B3 0.47mg 5.048mg 29%
Phosphorus 18mg 220mg 29%
Folate 93µg 3µg 23%
Cholesterol 0mg 67mg 22%
Iron 0.34mg 2mg 21%
Vitamin B2 0.029mg 0.182mg 12%
Vitamin C 7.7mg 0mg 9%
Saturated fat 0.028g 1.875g 8%
Manganese 0.189mg 8%
Fats 0.13g 5.36g 8%
Potassium 125mg 375mg 7%
Fiber 1.7g 0g 7%
Monounsaturated fat 0.01g 2.354g 6%
Calories 19kcal 134kcal 6%
Copper 0.123mg 0.079mg 5%
Vitamin B5 0.249mg 5%
Vitamin B1 0.025mg 0.075mg 4%
Magnesium 12mg 25mg 3%
Carbs 4.51g 0g 2%
Vitamin K 4.1µg 1.5µg 2%
Sodium 2mg 55mg 2%
Choline 9.2mg 2%
Polyunsaturated fat 0.057g 0.189g 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.12mg 1%
Calcium 17mg 5mg 1%
Net carbs 2.81g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 1.66g 0g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.011mg 0.262mg 0%
Threonine 0.04mg 1.099mg 0%
Isoleucine 0.044mg 1.09mg 0%
Leucine 0.077mg 2.011mg 0%
Lysine 0.039mg 2.247mg 0%
Methionine 0.001mg 0.621mg 0%
Phenylalanine 0.047mg 0.931mg 0%
Valine 0.063mg 1.152mg 0%
Histidine 0.015mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +29.2%
Contains more ProteinProtein +2507.3%
Contains more FatsFats +4023.1%
~equal in Other ~0.33g

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +23440%
Contains more Poly. FatPolyunsaturated fat +231.6%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.