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  6. Chayote vs. Glutinous rice

Chayote vs. Glutinous rice — In-Depth Nutrition Comparison

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The main differences between chayote and glutinous rice

  • Chayote is richer in folate, vitamin C, and copper, yet glutinous rice is richer in selenium.
  • Daily need coverage for folate for chayote is 23% higher.

Food types used in this article are Chayote, fruit, raw and Rice, white, glutinous, unenriched, cooked.

Infographic

Chayote vs Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +750%
Contains more PotassiumPotassium +1150%
Contains more IronIron +142.9%
Contains more CopperCopper +151%
Contains more ZincZinc +80.5%
Contains more PhosphorusPhosphorus +125%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +38.6%
Contains more SeleniumSelenium +2700%

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
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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +123.1%
Contains more Vitamin B3Vitamin B3 +62.1%
Contains more Vitamin B5Vitamin B5 +15.8%
Contains more Vitamin B6Vitamin B6 +192.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +9200%
Contains more CholineCholine +338.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Glutinous rice DV% diff.
Folate 93µg 1µg 23%
Selenium 0.2µg 5.6µg 10%
Vitamin C 7.7mg 0mg 9%
Copper 0.123mg 0.049mg 8%
Carbs 4.51g 21.09g 6%
Vitamin B6 0.076mg 0.026mg 4%
Calories 19kcal 97kcal 4%
Zinc 0.74mg 0.41mg 3%
Potassium 125mg 10mg 3%
Iron 0.34mg 0.14mg 3%
Vitamin K 4.1µg 0µg 3%
Fiber 1.7g 1g 3%
Manganese 0.189mg 0.262mg 3%
Protein 0.82g 2.02g 2%
Calcium 17mg 2mg 2%
Magnesium 12mg 5mg 2%
Phosphorus 18mg 8mg 1%
Choline 9.2mg 2.1mg 1%
Vitamin B2 0.029mg 0.013mg 1%
Vitamin B3 0.47mg 0.29mg 1%
Vitamin B5 0.249mg 0.215mg 1%
Vitamin E 0.12mg 0.04mg 1%
Fats 0.13g 0.19g 0%
Net carbs 2.81g 20.09g N/A
Sugar 1.66g 0.05g N/A
Sodium 2mg 5mg 0%
Vitamin B1 0.025mg 0.02mg 0%
Saturated fat 0.028g 0.039g 0%
Monounsaturated fat 0.01g 0.07g 0%
Polyunsaturated fat 0.057g 0.069g 0%
Tryptophan 0.011mg 0.023mg 0%
Threonine 0.04mg 0.072mg 0%
Isoleucine 0.044mg 0.087mg 0%
Leucine 0.077mg 0.167mg 0%
Lysine 0.039mg 0.073mg 0%
Methionine 0.001mg 0.047mg 0%
Phenylalanine 0.047mg 0.108mg 0%
Valine 0.063mg 0.123mg 0%
Histidine 0.015mg 0.047mg 0%

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
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more WaterWater +23%
Contains more OtherOther +328.6%
Contains more ProteinProtein +146.3%
Contains more FatsFats +46.2%
Contains more CarbsCarbs +367.6%

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -28.2%
Contains more Mono. FatMonounsaturated fat +600%
Contains more Poly. FatPolyunsaturated fat +21.1%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.