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Chayote vs. Mustard oil — In-Depth Nutrition Comparison

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Important differences between chayote and mustard oil

  • Mustard oil has less folate, copper, vitamin C, manganese, fiber, zinc, and vitamin B6.
  • Mustard oil's daily need coverage for saturated fat is 58% more.
  • Chayote is lower in saturated fat.

The food varieties used in the comparison are Chayote, fruit, raw and Oil, mustard.

Infographic

Chayote vs Mustard oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +76823.1%

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
13% 64% 23%
Saturated fat: Sat. Fat 11.582 g
Monounsaturated fat: Mono. Fat 59.187 g
Polyunsaturated fat: Poly. Fat 21.23 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +591770%
Contains more Poly. FatPolyunsaturated fat +37145.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chayote Mustard oil
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Chayote Mustard oil DV% diff.
Fats 0.13g 100g 154%
Monounsaturated fat 0.01g 59.187g 148%
Polyunsaturated fat 0.057g 21.23g 141%
Saturated fat 0.028g 11.582g 53%
Calories 19kcal 884kcal 43%
Folate 93µg 0µg 23%
Copper 0.123mg 0mg 14%
Vitamin C 7.7mg 0mg 9%
Manganese 0.189mg 0mg 8%
Zinc 0.74mg 0mg 7%
Fiber 1.7g 0g 7%
Vitamin B6 0.076mg 0mg 6%
Vitamin B5 0.249mg 0mg 5%
Iron 0.34mg 0mg 4%
Potassium 125mg 0mg 4%
Vitamin B3 0.47mg 0mg 3%
Phosphorus 18mg 0mg 3%
Vitamin K 4.1µg 3%
Magnesium 12mg 0mg 3%
Choline 9.2mg 2%
Vitamin B1 0.025mg 0mg 2%
Vitamin B2 0.029mg 0mg 2%
Protein 0.82g 0g 2%
Calcium 17mg 0mg 2%
Carbs 4.51g 0g 2%
Vitamin E 0.12mg 1%
Net carbs 2.81g 0g N/A
Sugar 1.66g N/A
Sodium 2mg 0mg 0%
Selenium 0.2µg 0µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Mustard oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Chayote
0%
Mustard oil
Minerals Daily Need Coverage Score
13%
Chayote
0%
Mustard oil

Comparison summary

Which food is lower in Cholesterol?
Mustard oil
Mustard oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Mustard oil
Mustard oil is lower in Sugar (difference - 1.66g)
Which food contains less Sodium?
Mustard oil
Mustard oil contains less Sodium (difference - 2mg)
Which food is cheaper?
Mustard oil
Mustard oil is cheaper (difference - $0.8)
Which food is lower in Saturated fat?
Chayote
Chayote is lower in Saturated fat (difference - 11.554g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Chayote
Chayote is relatively richer in minerals
Which food is richer in vitamins?
Chayote
Chayote is relatively richer in vitamins

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. Mustard oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/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.