Chayote vs. Flank steak — In-Depth Nutrition Comparison
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What are the differences between chayote and flank steak?
- Chayote is higher in folate; however, flank steak is richer in vitamin B12, selenium, vitamin B3, vitamin B6, zinc, phosphorus, iron, and choline.
- Flank steak's daily need coverage for vitamin B12 is 68% more.
- Flank steak contains 10 times less folate than chayote. Chayote contains 93µg of folate, while flank steak contains 9µg.
We used Chayote, fruit, raw and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types in this article.
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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.
| Contains more CopperCopper | +50% |
| Contains less SodiumSodium | -96.4% |
| Contains more ManganeseManganese | +2000% |
| Contains more MagnesiumMagnesium | +91.7% |
| Contains more CalciumCalcium | +17.6% |
| Contains more PotassiumPotassium | +171.2% |
| Contains more IronIron | +411.8% |
| Contains more ZincZinc | +562.2% |
| Contains more PhosphorusPhosphorus | +1066.7% |
| Contains more SeleniumSelenium | +14600% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +192.9% |
| Contains more FolateFolate | +933.3% |
| Contains more Vitamin EVitamin E | +216.7% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin B2Vitamin B2 | +358.6% |
| Contains more Vitamin B3Vitamin B3 | +1466.6% |
| Contains more Vitamin B5Vitamin B5 | +118.9% |
| Contains more Vitamin B6Vitamin B6 | +661.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1045.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.82 g
Fats:
0.13 g
Carbs:
4.51 g
Water:
94.24 g
Other:
0.3 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +46.9% |
| Contains more OtherOther | +-600% |
| Contains more ProteinProtein | +3273.2% |
| Contains more FatsFats | +6230.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.028 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.057 g
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains less Sat. FatSaturated fat | -99.2% |
| Contains more Mono. FatMonounsaturated fat | +33070% |
| Contains more Poly. FatPolyunsaturated fat | +464.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 1.63µg | 68% |
| Protein | 0.82g | 27.66g | 54% |
| Selenium | 0.2µg | 29.4µg | 53% |
| Vitamin B3 | 0.47mg | 7.363mg | 43% |
| Vitamin B6 | 0.076mg | 0.579mg | 39% |
| Zinc | 0.74mg | 4.9mg | 38% |
| Phosphorus | 18mg | 210mg | 27% |
| Cholesterol | 0mg | 79mg | 26% |
| Folate | 93µg | 9µg | 21% |
| Iron | 0.34mg | 1.74mg | 18% |
| Choline | 9.2mg | 105.4mg | 17% |
| Saturated fat | 0.028g | 3.395g | 15% |
| Fats | 0.13g | 8.23g | 12% |
| Calories | 19kcal | 192kcal | 9% |
| Vitamin C | 7.7mg | 0mg | 9% |
| Manganese | 0.189mg | 0.009mg | 8% |
| Monounsaturated fat | 0.01g | 3.317g | 8% |
| Vitamin B2 | 0.029mg | 0.133mg | 8% |
| Fiber | 1.7g | 0g | 7% |
| Potassium | 125mg | 339mg | 6% |
| Vitamin B5 | 0.249mg | 0.545mg | 6% |
| Copper | 0.123mg | 0.082mg | 5% |
| Vitamin B1 | 0.025mg | 0.075mg | 4% |
| Magnesium | 12mg | 23mg | 3% |
| Vitamin E | 0.12mg | 0.38mg | 2% |
| Sodium | 2mg | 56mg | 2% |
| Vitamin K | 4.1µg | 1.4µg | 2% |
| Carbs | 4.51g | 0g | 2% |
| Polyunsaturated fat | 0.057g | 0.322g | 2% |
| Net carbs | 2.81g | 0g | N/A |
| Calcium | 17mg | 20mg | 0% |
| Sugar | 1.66g | 0g | N/A |
| Tryptophan | 0.011mg | 0.182mg | 0% |
| Threonine | 0.04mg | 1.105mg | 0% |
| Isoleucine | 0.044mg | 1.259mg | 0% |
| Leucine | 0.077mg | 2.201mg | 0% |
| Lysine | 0.039mg | 2.338mg | 0% |
| Methionine | 0.001mg | 0.72mg | 0% |
| Phenylalanine | 0.047mg | 1.093mg | 0% |
| Valine | 0.063mg | 1.372mg | 0% |
| Histidine | 0.015mg | 0.883mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
49%
Minerals Daily Need Coverage Score
13%
54%
Comparison summary
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 1.66g)
Which food is cheaper?
Flank steak is cheaper (difference - $0.8)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Chayote is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Chayote contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Chayote is lower in Saturated fat (difference - 3.367g)
Which food is lower in glycemic index?
Chayote is lower in glycemic index (difference - 0)