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  6. Chayote vs. Monterey Jack

Chayote vs. Monterey Jack — In-Depth Nutrition Comparison

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The main differences between chayote and monterey Jack

  • Chayote is richer in folate, yet monterey Jack is richer in calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc.
  • Daily need coverage for saturated fat for monterey Jack is 95% higher.
  • Chayote contains 5 times more folate than monterey Jack. Chayote contains 93µg of folate, while monterey Jack contains 18µg.
  • Chayote contains less sodium.

Food types used in this article are Chayote, fruit, raw and Cheese, monterey.

Infographic

Chayote vs Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more PotassiumPotassium +54.3%
Contains more CopperCopper +284.4%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1618.2%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +4288.2%
Contains more IronIron +111.8%
Contains more ZincZinc +305.4%
Contains more PhosphorusPhosphorus +2366.7%
Contains more SeleniumSelenium +7150%

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B3Vitamin B3 +405.4%
Contains more Vitamin B5Vitamin B5 +18.6%
Contains more Vitamin KVitamin K +64%
Contains more FolateFolate +416.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1244.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +67.4%
~equal in Vitamin B6 ~0.079mg

All nutrients comparison - raw data values

Nutrient Chayote Monterey Jack DV% diff.
Saturated fat 0.028g 19.066g 87%
Calcium 17mg 746mg 73%
Phosphorus 18mg 444mg 61%
Protein 0.82g 24.48g 47%
Fats 0.13g 30.28g 46%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Vitamin B2 0.029mg 0.39mg 28%
Selenium 0.2µg 14.5µg 26%
Sodium 2mg 600mg 26%
Monounsaturated fat 0.01g 8.751g 22%
Vitamin A 0µg 198µg 22%
Zinc 0.74mg 3mg 21%
Folate 93µg 18µg 19%
Calories 19kcal 373kcal 18%
Copper 0.123mg 0.032mg 10%
Vitamin C 7.7mg 0mg 9%
Manganese 0.189mg 0.011mg 8%
Fiber 1.7g 0g 7%
Polyunsaturated fat 0.057g 0.899g 6%
Iron 0.34mg 0.72mg 5%
Magnesium 12mg 27mg 4%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B3 0.47mg 0.093mg 2%
Choline 9.2mg 15.4mg 1%
Carbs 4.51g 0.68g 1%
Vitamin K 4.1µg 2.5µg 1%
Vitamin B5 0.249mg 0.21mg 1%
Vitamin B1 0.025mg 0.015mg 1%
Potassium 125mg 81mg 1%
Vitamin E 0.12mg 0.26mg 1%
Net carbs 2.81g 0.68g N/A
Sugar 1.66g 0.5g N/A
Vitamin B6 0.076mg 0.079mg 0%
Tryptophan 0.011mg 0.315mg 0%
Threonine 0.04mg 0.871mg 0%
Isoleucine 0.044mg 1.519mg 0%
Leucine 0.077mg 2.344mg 0%
Lysine 0.039mg 2.037mg 0%
Methionine 0.001mg 0.641mg 0%
Phenylalanine 0.047mg 1.289mg 0%
Valine 0.063mg 1.635mg 0%
Histidine 0.015mg 0.859mg 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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +563.2%
Contains more WaterWater +129.8%
Contains more ProteinProtein +2885.4%
Contains more FatsFats +23192.3%
Contains more OtherOther +1083.3%

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +87410%
Contains more Poly. FatPolyunsaturated fat +1477.2%

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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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.