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Chayote vs. Brown sugar — In-Depth Nutrition Comparison

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Summary of differences between chayote and brown sugar

  • Chayote has more folate, vitamin C, copper, fiber, zinc, and manganese; however, brown sugar is higher in calcium.
  • Chayote covers your daily need for folate, 23% more than brown sugar.
  • Chayote has less sugar.

These are the specific foods used in this comparison Chayote, fruit, raw and Sugars, brown.

Infographic

Chayote vs Brown sugar 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 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Contains more MagnesiumMagnesium +33.3%
Contains more CopperCopper +161.7%
Contains more ZincZinc +2366.7%
Contains more PhosphorusPhosphorus +350%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +195.3%
Contains more CalciumCalcium +388.2%
Contains more IronIron +108.8%
Contains more SeleniumSelenium +500%
~equal in Potassium ~133mg

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
10
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% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +327.3%
Contains more Vitamin B5Vitamin B5 +88.6%
Contains more Vitamin B6Vitamin B6 +85.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +9200%
Contains more CholineCholine +300%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more ProteinProtein +583.3%
Contains more FatsFats +∞%
Contains more WaterWater +6932.8%
Contains more CarbsCarbs +2074.9%
Contains more OtherOther +50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Brown sugar DV% diff.
Carbs 4.51g 98.09g 31%
Folate 93µg 1µg 23%
Calories 19kcal 380kcal 18%
Vitamin C 7.7mg 0mg 9%
Copper 0.123mg 0.047mg 8%
Calcium 17mg 83mg 7%
Fiber 1.7g 0g 7%
Zinc 0.74mg 0.03mg 6%
Manganese 0.189mg 0.064mg 5%
Iron 0.34mg 0.71mg 5%
Vitamin K 4.1µg 0µg 3%
Vitamin B6 0.076mg 0.041mg 3%
Vitamin B5 0.249mg 0.132mg 2%
Vitamin B3 0.47mg 0.11mg 2%
Vitamin B1 0.025mg 0mg 2%
Selenium 0.2µg 1.2µg 2%
Vitamin B2 0.029mg 0mg 2%
Phosphorus 18mg 4mg 2%
Vitamin E 0.12mg 0mg 1%
Magnesium 12mg 9mg 1%
Sodium 2mg 28mg 1%
Choline 9.2mg 2.3mg 1%
Fructose 1.11g 1%
Protein 0.82g 0.12g 1%
Fats 0.13g 0g 0%
Net carbs 2.81g 98.09g N/A
Potassium 125mg 133mg 0%
Sugar 1.66g 97.02g N/A
Saturated fat 0.028g 0g 0%
Monounsaturated fat 0.01g 0g 0%
Polyunsaturated fat 0.057g 0g 0%
Tryptophan 0.011mg 0%
Threonine 0.04mg 0%
Isoleucine 0.044mg 0%
Leucine 0.077mg 0%
Lysine 0.039mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.047mg 0%
Valine 0.063mg 0%
Histidine 0.015mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Brown sugar
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
2%
Brown sugar
Minerals Daily Need Coverage Score
13%
Chayote
11%
Brown sugar

Comparison summary

Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 95.36g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 71)
Which food is richer in vitamins?
Chayote
Chayote is relatively richer in vitamins
Which food is lower in Saturated fat?
Brown sugar
Brown sugar is lower in Saturated fat (difference - 0.028g)
Which food is cheaper?
Brown sugar
Brown sugar is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.