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  6. Chayote vs. Brown rice

Chayote vs. Brown rice — In-Depth Nutrition Comparison

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What are the main differences between chayote and brown rice?

  • Chayote is richer in folate and vitamin C, while brown rice is higher in manganese, vitamin B3, vitamin B1, phosphorus, selenium, and magnesium.
  • Brown rice's daily need coverage for manganese is 34% higher.

We used Chayote, fruit, raw and Rice, brown, long-grain, cooked types in this comparison.

Infographic

Chayote vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +45.3%
Contains more CopperCopper +16%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +225%
Contains more IronIron +64.7%
Contains more PhosphorusPhosphorus +472.2%
Contains more ManganeseManganese +415.3%
Contains more SeleniumSelenium +2800%
~equal in Zinc ~0.71mg

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% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +1950%
Contains more FolateFolate +933.3%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B1Vitamin B1 +612%
Contains more Vitamin B2Vitamin B2 +137.9%
Contains more Vitamin B3Vitamin B3 +444.9%
Contains more Vitamin B5Vitamin B5 +52.6%
Contains more Vitamin B6Vitamin B6 +61.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.2mg

All nutrients comparison - raw data values

Nutrient Chayote Brown rice DV% diff.
Manganese 0.189mg 0.974mg 34%
Folate 93µg 9µg 21%
Vitamin B3 0.47mg 2.561mg 13%
Vitamin B1 0.025mg 0.178mg 13%
Phosphorus 18mg 103mg 12%
Selenium 0.2µg 5.8µg 10%
Starch 24.79g 10%
Vitamin C 7.7mg 0mg 9%
Carbs 4.51g 25.58g 7%
Magnesium 12mg 39mg 6%
Calories 19kcal 123kcal 5%
Vitamin B6 0.076mg 0.123mg 4%
Protein 0.82g 2.74g 4%
Vitamin K 4.1µg 0.2µg 3%
Vitamin B5 0.249mg 0.38mg 3%
Vitamin B2 0.029mg 0.069mg 3%
Iron 0.34mg 0.56mg 3%
Copper 0.123mg 0.106mg 2%
Polyunsaturated fat 0.057g 0.366g 2%
Monounsaturated fat 0.01g 0.369g 1%
Saturated fat 0.028g 0.26g 1%
Potassium 125mg 86mg 1%
Calcium 17mg 3mg 1%
Fats 0.13g 0.97g 1%
Net carbs 2.81g 23.98g N/A
Sugar 1.66g 0.24g N/A
Fiber 1.7g 1.6g 0%
Zinc 0.74mg 0.71mg 0%
Sodium 2mg 4mg 0%
Vitamin E 0.12mg 0.17mg 0%
Choline 9.2mg 9.2mg 0%
Tryptophan 0.011mg 0.033mg 0%
Threonine 0.04mg 0.095mg 0%
Isoleucine 0.044mg 0.109mg 0%
Leucine 0.077mg 0.214mg 0%
Lysine 0.039mg 0.099mg 0%
Methionine 0.001mg 0.058mg 0%
Phenylalanine 0.047mg 0.133mg 0%
Valine 0.063mg 0.151mg 0%
Histidine 0.015mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +34.1%
Contains more ProteinProtein +234.1%
Contains more FatsFats +646.2%
Contains more CarbsCarbs +467.2%
Contains more OtherOther +46.7%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -89.2%
Contains more Mono. FatMonounsaturated fat +3590%
Contains more Poly. FatPolyunsaturated fat +542.1%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.