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  6. Chayote vs. Marinara sauce

Chayote vs. Marinara sauce — In-Depth Nutrition Comparison

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A recap on differences between chayote and marinara sauce

  • Chayote is higher in folate and vitamin C, yet marinara sauce is higher in vitamin B3, vitamin E, vitamin A, vitamin K, vitamin B6, potassium, and iron.
  • Marinara sauce covers your daily vitamin B3 needs 22% more than chayote.
  • Chayote contains 7 times more folate than marinara sauce. While chayote contains 93µg of folate, marinara sauce contains only 13µg.

Food varieties used in this article are Chayote, fruit, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Chayote vs Marinara sauce infographic
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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.
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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more CopperCopper +51.9%
Contains more ZincZinc +270%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +38%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +58.8%
Contains more PotassiumPotassium +155.2%
Contains more IronIron +129.4%
Contains more PhosphorusPhosphorus +88.9%
Contains more SeleniumSelenium +450%

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin CVitamin C +285%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +615.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin B2Vitamin B2 +110.3%
Contains more Vitamin B3Vitamin B3 +733.4%
Contains more Vitamin B6Vitamin B6 +127.6%
Contains more Vitamin KVitamin K +239%
Contains more CholineCholine +48.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.024mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Marinara sauce DV% diff.
Vitamin B3 0.47mg 3.917mg 22%
Folate 93µg 13µg 20%
Vitamin E 0.12mg 2.4mg 15%
Vitamin K 4.1µg 13.9µg 8%
Vitamin B6 0.076mg 0.173mg 7%
Vitamin C 7.7mg 2mg 6%
Potassium 125mg 319mg 6%
Iron 0.34mg 0.78mg 6%
Vitamin B5 0.249mg 5%
Copper 0.123mg 0.081mg 5%
Zinc 0.74mg 0.2mg 5%
Vitamin A 0µg 33µg 4%
Polyunsaturated fat 0.057g 0.508g 3%
Calories 19kcal 51kcal 2%
Vitamin B2 0.029mg 0.061mg 2%
Manganese 0.189mg 0.137mg 2%
Selenium 0.2µg 1.1µg 2%
Fats 0.13g 1.48g 2%
Phosphorus 18mg 34mg 2%
Sodium 2mg 30mg 1%
Cholesterol 0mg 2mg 1%
Monounsaturated fat 0.01g 0.377g 1%
Choline 9.2mg 13.7mg 1%
Carbs 4.51g 8.06g 1%
Saturated fat 0.028g 0.17g 1%
Magnesium 12mg 18mg 1%
Calcium 17mg 27mg 1%
Protein 0.82g 1.41g 1%
Net carbs 2.81g 6.26g N/A
Sugar 1.66g 5.5g N/A
Fiber 1.7g 1.8g 0%
Vitamin B1 0.025mg 0.024mg 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%

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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +72%
Contains more FatsFats +1038.5%
Contains more CarbsCarbs +78.7%
Contains more OtherOther +453.3%
~equal in Water ~87.39g

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -83.5%
Contains more Mono. FatMonounsaturated fat +3670%
Contains more Poly. FatPolyunsaturated fat +791.2%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.