Chayote vs. Hash browns — In-Depth Nutrition Comparison
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A recap on differences between chayote and hash browns
- Chayote is higher in folate, yet hash browns are higher in vitamin E, phosphorus, vitamin B1, vitamin B3, vitamin B6, and potassium.
- Hash browns cover your daily sodium needs 25% more than chayote.
- Chayote contains 8 times more folate than hash browns. While chayote contains 93µg of folate, hash browns contain only 12µg.
- The amount of saturated fat in chayote is lower.
Food varieties used in this article are Chayote, fruit, raw and Fast foods, potatoes, hash browns, round pieces or patty.
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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 | +23% |
| Contains more ZincZinc | +105.6% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +19.6% |
| Contains more MagnesiumMagnesium | +75% |
| Contains more CalciumCalcium | +11.8% |
| Contains more PotassiumPotassium | +184% |
| Contains more IronIron | +76.5% |
| Contains more PhosphorusPhosphorus | +444.4% |
| Contains more SeleniumSelenium | +100% |
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 | +42.6% |
| Contains more FolateFolate | +675% |
| Contains more Vitamin EVitamin E | +2083.3% |
| Contains more Vitamin B1Vitamin B1 | +448% |
| Contains more Vitamin B2Vitamin B2 | +31% |
| Contains more Vitamin B3Vitamin B3 | +291.1% |
| Contains more Vitamin B5Vitamin B5 | +52.6% |
| Contains more Vitamin B6Vitamin B6 | +144.7% |
| Contains more Vitamin KVitamin K | +141.5% |
| Contains more CholineCholine | +93.5% |
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:
2.58 g
Fats:
17.04 g
Carbs:
28.88 g
Water:
49.27 g
Other:
2.23 g
| Contains more WaterWater | +91.3% |
| Contains more ProteinProtein | +214.6% |
| Contains more FatsFats | +13007.7% |
| Contains more CarbsCarbs | +540.4% |
| Contains more OtherOther | +643.3% |
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
2.54 g
Monounsaturated fat:
Mono. Fat
7.827 g
Polyunsaturated fat:
Poly. Fat
5.665 g
| Contains less Sat. FatSaturated fat | -98.9% |
| Contains more Mono. FatMonounsaturated fat | +78170% |
| Contains more Poly. FatPolyunsaturated fat | +9838.6% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.057g | 5.665g | 37% |
| Fats | 0.13g | 17.04g | 26% |
| Sodium | 2mg | 566mg | 25% |
| Folate | 93µg | 12µg | 20% |
| Monounsaturated fat | 0.01g | 7.827g | 20% |
| Vitamin E | 0.12mg | 2.62mg | 17% |
| Calories | 19kcal | 272kcal | 13% |
| Saturated fat | 0.028g | 2.54g | 11% |
| Starch | 25.74g | 11% | |
| Phosphorus | 18mg | 98mg | 11% |
| Vitamin B1 | 0.025mg | 0.137mg | 9% |
| Vitamin B3 | 0.47mg | 1.838mg | 9% |
| Vitamin B6 | 0.076mg | 0.186mg | 8% |
| Carbs | 4.51g | 28.88g | 8% |
| Potassium | 125mg | 355mg | 7% |
| Vitamin K | 4.1µg | 9.9µg | 5% |
| Fiber | 1.7g | 2.7g | 4% |
| Protein | 0.82g | 2.58g | 4% |
| Vitamin B5 | 0.249mg | 0.38mg | 3% |
| Zinc | 0.74mg | 0.36mg | 3% |
| Copper | 0.123mg | 0.1mg | 3% |
| Iron | 0.34mg | 0.6mg | 3% |
| Vitamin C | 7.7mg | 5.4mg | 3% |
| Choline | 9.2mg | 17.8mg | 2% |
| Magnesium | 12mg | 21mg | 2% |
| Manganese | 0.189mg | 0.158mg | 1% |
| Vitamin B2 | 0.029mg | 0.038mg | 1% |
| Net carbs | 2.81g | 26.18g | N/A |
| Calcium | 17mg | 19mg | 0% |
| Sugar | 1.66g | 0.56g | N/A |
| Selenium | 0.2µg | 0.4µg | 0% |
| Trans fat | 0g | 0.056g | N/A |
| 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% | |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.441g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.03g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 5.131g | N/A |
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%
20%
Minerals Daily Need Coverage Score
13%
26%
Comparison summary
Which food is lower in Sugar?
Hash browns is lower in Sugar (difference - 1.1g)
Which food is cheaper?
Hash browns is cheaper (difference - $0.8)
Which food is richer in minerals?
Hash browns is relatively richer in minerals
Which food is richer in vitamins?
Hash browns is relatively richer in vitamins
Which food contains less Sodium?
Chayote contains less Sodium (difference - 564mg)
Which food is lower in Saturated fat?
Chayote is lower in Saturated fat (difference - 2.512g)
Which food is lower in glycemic index?
Chayote is lower in glycemic index (difference - 56)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)