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  6. Chayote vs. Chuck steak

Chayote vs. Chuck steak — In-Depth Nutrition Comparison

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How are chayote and chuck steak different?

  • Chayote is higher in folate; however, chuck steak is richer in vitamin B12, zinc, selenium, iron, vitamin B3, phosphorus, and vitamin B6.
  • Daily need coverage for vitamin B12 for chuck steak is 126% higher.
  • Chayote contains 16 times more folate than chuck steak. While chayote contains 93µg of folate, chuck steak contains only 6µg.
  • Chayote has less saturated fat.

Chayote, fruit, raw and Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled are the varieties used in this article.

Infographic

Chayote vs Chuck steak 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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more CopperCopper +59.7%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +1475%
Contains more MagnesiumMagnesium +83.3%
Contains more PotassiumPotassium +160%
Contains more IronIron +620.6%
Contains more ZincZinc +1073%
Contains more PhosphorusPhosphorus +972.2%
Contains more SeleniumSelenium +13650%
~equal in Calcium ~16mg

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin KVitamin K +156.3%
Contains more FolateFolate +1450%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +164%
Contains more Vitamin B2Vitamin B2 +558.6%
Contains more Vitamin B3Vitamin B3 +892.1%
Contains more Vitamin B5Vitamin B5 +202%
Contains more Vitamin B6Vitamin B6 +390.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +758.7%

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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +70.7%
Contains more OtherOther +87.5%
Contains more ProteinProtein +2946.3%
Contains more FatsFats +15007.7%

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
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +94470%
Contains more Poly. FatPolyunsaturated fat +1321.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Chuck steak DV% diff.
Vitamin B12 0µg 3.03µg 126%
Zinc 0.74mg 8.68mg 72%
Selenium 0.2µg 27.5µg 50%
Protein 0.82g 24.98g 48%
Saturated fat 0.028g 8.66g 39%
Fats 0.13g 19.64g 30%
Cholesterol 0mg 87mg 29%
Vitamin B3 0.47mg 4.663mg 26%
Iron 0.34mg 2.45mg 26%
Phosphorus 18mg 193mg 25%
Monounsaturated fat 0.01g 9.457g 24%
Vitamin B6 0.076mg 0.373mg 23%
Folate 93µg 6µg 22%
Choline 9.2mg 79mg 13%
Calories 19kcal 277kcal 13%
Vitamin B2 0.029mg 0.191mg 12%
Vitamin B5 0.249mg 0.752mg 10%
Vitamin C 7.7mg 0mg 9%
Manganese 0.189mg 0.012mg 8%
Fiber 1.7g 0g 7%
Potassium 125mg 325mg 6%
Copper 0.123mg 0.077mg 5%
Polyunsaturated fat 0.057g 0.81g 5%
Sodium 2mg 71mg 3%
Vitamin B1 0.025mg 0.066mg 3%
Magnesium 12mg 22mg 2%
Vitamin K 4.1µg 1.6µg 2%
Carbs 4.51g 0g 2%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Vitamin A 0µg 7µg 1%
Net carbs 2.81g 0g N/A
Calcium 17mg 16mg 0%
Sugar 1.66g 0g N/A
Vitamin E 0.12mg 0.1mg 0%
Trans fat 0g 1.287g N/A
Tryptophan 0.011mg 0.281mg 0%
Threonine 0.04mg 1.099mg 0%
Isoleucine 0.044mg 1.062mg 0%
Leucine 0.077mg 2.009mg 0%
Lysine 0.039mg 2.184mg 0%
Methionine 0.001mg 0.709mg 0%
Phenylalanine 0.047mg 0.951mg 0%
Valine 0.063mg 1.129mg 0%
Histidine 0.015mg 0.809mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Chuck steak
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
55%
Chuck steak
Minerals Daily Need Coverage Score
13%
Chayote
65%
Chuck steak

Comparison summary

Which food is richer in minerals?
Chuck steak
Chuck steak is relatively richer in minerals
Which food is lower in Sugar?
Chuck steak
Chuck steak is lower in Sugar (difference - 1.66g)
Which food is richer in vitamins?
Chuck steak
Chuck steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Chayote
Chayote is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 69mg)
Which food is lower in Saturated fat?
Chayote
Chayote is lower in Saturated fat (difference - 8.632g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 0)
Which food is cheaper?
Chayote
Chayote is cheaper (difference - $1.2)

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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.