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Chayote vs. Pastrami — In-Depth Nutrition Comparison

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The main differences between chayote and pastrami

  • Chayote is richer in folate, yet pastrami is richer in vitamin B12, zinc, selenium, vitamin B3, iron, and phosphorus.
  • Daily need coverage for vitamin B12 for pastrami is 78% higher.
  • Chayote contains 16 times more folate than pastrami. Chayote contains 93µg of folate, while pastrami contains 6µg.
  • Chayote contains less saturated fat.

Food types used in this article are Chayote, fruit, raw and Beef, cured, pastrami.

Infographic

Chayote vs Pastrami 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 12% 3% 19% 83% 30% 136% 75% 141% 3.5% 97%
Contains more CalciumCalcium +70%
Contains more CopperCopper +35.2%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +600%
Contains more MagnesiumMagnesium +41.7%
Contains more PotassiumPotassium +68%
Contains more IronIron +552.9%
Contains more ZincZinc +573%
Contains more PhosphorusPhosphorus +872.2%
Contains more SeleniumSelenium +8750%

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 1% 0.67% 2.4% 1.5% 13% 37% 80% 16% 51% 234% 1.8% 4.5% 45%
Contains more Vitamin CVitamin C +2466.7%
Contains more Vitamin KVitamin K +485.7%
Contains more FolateFolate +1450%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +108%
Contains more Vitamin B2Vitamin B2 +455.2%
Contains more Vitamin B3Vitamin B3 +806.4%
Contains more Vitamin B6Vitamin B6 +190.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +787%
~equal in Vitamin E ~0.12mg
~equal in Vitamin B5 ~0.265mg

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
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
Contains more CarbsCarbs +1152.8%
Contains more WaterWater +35.5%
Contains more ProteinProtein +2558.5%
Contains more FatsFats +4376.9%
Contains more OtherOther +730%

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
54% 43% 3%
Saturated fat: Sat. Fat 2.681 g
Monounsaturated fat: Mono. Fat 2.118 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +21080%
Contains more Poly. FatPolyunsaturated fat +154.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Pastrami DV% diff.
Vitamin B12 0µg 1.87µg 78%
Sodium 2mg 1078mg 47%
Protein 0.82g 21.8g 42%
Zinc 0.74mg 4.98mg 39%
Selenium 0.2µg 17.7µg 32%
Iron 0.34mg 2.22mg 24%
Vitamin B3 0.47mg 4.26mg 24%
Cholesterol 0mg 68mg 23%
Folate 93µg 6µg 22%
Phosphorus 18mg 175mg 22%
Choline 9.2mg 81.6mg 13%
Saturated fat 0.028g 2.681g 12%
Vitamin B6 0.076mg 0.221mg 11%
Vitamin B2 0.029mg 0.161mg 10%
Fats 0.13g 5.82g 9%
Vitamin C 7.7mg 0.3mg 8%
Manganese 0.189mg 0.027mg 7%
Fiber 1.7g 0g 7%
Calories 19kcal 147kcal 6%
Monounsaturated fat 0.01g 2.118g 5%
Copper 0.123mg 0.091mg 4%
Potassium 125mg 210mg 3%
Vitamin K 4.1µg 0.7µg 3%
Vitamin B1 0.025mg 0.052mg 2%
Vitamin D 0µg 0.1µg 1%
Polyunsaturated fat 0.057g 0.145g 1%
Calcium 17mg 10mg 1%
Magnesium 12mg 17mg 1%
Vitamin D 0IU 4IU 1%
Carbs 4.51g 0.36g 1%
Net carbs 2.81g 0.36g N/A
Sugar 1.66g 0.1g N/A
Vitamin E 0.12mg 0.12mg 0%
Vitamin A 0µg 2µg 0%
Vitamin B5 0.249mg 0.265mg 0%
Tryptophan 0.011mg 0.141mg 0%
Threonine 0.04mg 0.857mg 0%
Isoleucine 0.044mg 0.976mg 0%
Leucine 0.077mg 1.706mg 0%
Lysine 0.039mg 1.812mg 0%
Methionine 0.001mg 0.558mg 0%
Phenylalanine 0.047mg 0.847mg 0%
Valine 0.063mg 1.065mg 0%
Histidine 0.015mg 0.684mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Pastrami
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
37%
Pastrami
Minerals Daily Need Coverage Score
13%
Chayote
60%
Pastrami

Comparison summary

Which food is richer in minerals?
Pastrami
Pastrami is relatively richer in minerals
Which food is lower in Sugar?
Pastrami
Pastrami is lower in Sugar (difference - 1.56g)
Which food is richer in vitamins?
Pastrami
Pastrami is relatively richer in vitamins
Which food is lower in Cholesterol?
Chayote
Chayote is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 1076mg)
Which food is lower in Saturated fat?
Chayote
Chayote is lower in Saturated fat (difference - 2.653g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 70)
Which food is cheaper?
Chayote
Chayote is cheaper (difference - $1.4)

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. Pastrami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170204/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.