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  6. Chayote vs. Mustard Greens Raw

Chayote vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are chayote and mustard Greens Raw different?

  • Chayote is higher in folate; however, mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, vitamin E, calcium, vitamin B6, potassium, and vitamin B2.
  • Daily need coverage for vitamin K for mustard Greens Raw is 211% higher.
  • Chayote contains 8 times more folate than mustard Greens Raw. While chayote contains 93µg of folate, mustard Greens Raw contain only 12µg.

Chayote, fruit, raw and Mustard greens, raw are the varieties used in this article.

Infographic

Chayote vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more ZincZinc +196%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +576.5%
Contains more PotassiumPotassium +207.2%
Contains more IronIron +382.4%
Contains more CopperCopper +34.1%
Contains more PhosphorusPhosphorus +222.2%
Contains more SeleniumSelenium +350%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B5Vitamin B5 +18.6%
Contains more FolateFolate +675%
Contains more CholineCholine +1740%
Contains more Vitamin CVitamin C +809.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1575%
Contains more Vitamin B1Vitamin B1 +220%
Contains more Vitamin B2Vitamin B2 +279.3%
Contains more Vitamin B3Vitamin B3 +70.2%
Contains more Vitamin B6Vitamin B6 +136.8%
Contains more Vitamin KVitamin K +6180.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Mustard Greens Raw DV% diff.
Vitamin K 4.1µg 257.5µg 211%
Vitamin C 7.7mg 70mg 69%
Folate 93µg 12µg 20%
Vitamin A 0µg 151µg 17%
Iron 0.34mg 1.64mg 16%
Vitamin E 0.12mg 2.01mg 13%
Calcium 17mg 115mg 10%
Manganese 0.189mg 8%
Potassium 125mg 384mg 8%
Vitamin B6 0.076mg 0.18mg 8%
Fiber 1.7g 3.2g 6%
Phosphorus 18mg 58mg 6%
Vitamin B2 0.029mg 0.11mg 6%
Vitamin B1 0.025mg 0.08mg 5%
Copper 0.123mg 0.165mg 5%
Magnesium 12mg 32mg 5%
Zinc 0.74mg 0.25mg 4%
Protein 0.82g 2.86g 4%
Choline 9.2mg 0.5mg 2%
Vitamin B3 0.47mg 0.8mg 2%
Sodium 2mg 20mg 1%
Vitamin B5 0.249mg 0.21mg 1%
Selenium 0.2µg 0.9µg 1%
Calories 19kcal 27kcal 0%
Fats 0.13g 0.42g 0%
Carbs 4.51g 4.67g 0%
Net carbs 2.81g 1.47g N/A
Sugar 1.66g 1.32g N/A
Saturated fat 0.028g 0.01g 0%
Monounsaturated fat 0.01g 0.092g 0%
Polyunsaturated fat 0.057g 0.038g 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +248.8%
Contains more FatsFats +223.1%
Contains more OtherOther +350%
~equal in Carbs ~4.67g
~equal in Water ~90.7g

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +50%
Contains less Sat. FatSaturated fat -64.3%
Contains more Mono. FatMonounsaturated fat +820%

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 Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.