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Chayote vs. Borage — In-Depth Nutrition Comparison

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Important differences between Chayote and Borage

  • Chayote has more Folate, however, Borage has more Iron, Vitamin C, Vitamin A RAE, Potassium, Magnesium, Vitamin B2, Calcium, Manganese, and Phosphorus.
  • Borage's daily need coverage for Iron is 37% more.
  • Chayote has 7 times more Folate than Borage. Chayote has 93µg of Folate, while Borage has 13µg.

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

Infographic

Chayote vs Borage 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.
:
8
Borage
Contains less Sodium -97.5%
Contains more Zinc +270%
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%
Equal in Copper - 0.13
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains less Sodium -97.5%
Contains more Zinc +270%
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%
Equal in Copper - 0.13

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.
:
6
Borage
Contains more Vitamin B5 +507.3%
Contains more Folate +615.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 26% 7% 7% 9% 15% 18% 70% 0% 6% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 0% 0% 0%
Contains more Vitamin B5 +507.3%
Contains more Folate +615.4%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Borage
Contains more Carbs +47.4%
Contains more Protein +119.5%
Contains more Fats +438.5%
Contains more Other +380%
Equal in Water - 93
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Contains more Carbs +47.4%
Contains more Protein +119.5%
Contains more Fats +438.5%
Contains more Other +380%
Equal in Water - 93

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chayote Borage
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 Chayote Borage Opinion
Net carbs 2.81g 3.06g Borage
Protein 0.82g 1.8g Borage
Fats 0.13g 0.7g Borage
Carbs 4.51g 3.06g Chayote
Calories 19kcal 21kcal Borage
Sugar 1.66g Borage
Fiber 1.7g Chayote
Calcium 17mg 93mg Borage
Iron 0.34mg 3.3mg Borage
Magnesium 12mg 52mg Borage
Phosphorus 18mg 53mg Borage
Potassium 125mg 470mg Borage
Sodium 2mg 80mg Chayote
Zinc 0.74mg 0.2mg Chayote
Copper 0.123mg 0.13mg Borage
Manganese 0.189mg 0.349mg Borage
Selenium 0.2µg 0.9µg Borage
Vitamin A 0IU 4200IU Borage
Vitamin A RAE 0µg 210µg Borage
Vitamin E 0.12mg Chayote
Vitamin C 7.7mg 35mg Borage
Vitamin B1 0.025mg 0.06mg Borage
Vitamin B2 0.029mg 0.15mg Borage
Vitamin B3 0.47mg 0.9mg Borage
Vitamin B5 0.249mg 0.041mg Chayote
Vitamin B6 0.076mg 0.084mg Borage
Folate 93µg 13µg Chayote
Choline 9.2mg 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 0.028g 0.17g Chayote
Monounsaturated Fat 0.01g 0.211g Borage
Polyunsaturated fat 0.057g 0.109g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Borage
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
13%
Chayote
36%
Borage
Minerals Daily Need Coverage Score
13%
Chayote
36%
Borage

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. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/nutrients
  2. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/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.