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  6. Chayote vs. Steak

Chayote vs. Steak — In-Depth Nutrition Comparison

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What are the main differences between Chayote and Steak?

  • Chayote is richer in Folate, while Steak is higher in Vitamin B12, Selenium, Zinc, Vitamin B6, Vitamin B3, Iron, and Vitamin B2.
  • Steak's daily need coverage for Vitamin B12 is 92% higher.
  • Steak has 16 times less Folate than Chayote. Chayote has 93µg of Folate, while Steak has 6µg.
  • Chayote is lower in Saturated Fat.

We used Chayote, fruit, raw and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types in this comparison.

Infographic

Chayote vs Steak 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.
Chayote
Chayote
4
:
6
Steak
Steak
Contains more Calcium +41.7%
Contains less Sodium -96.6%
Contains more Copper +44.7%
Contains more Iron +605.9%
Contains more Magnesium +91.7%
Contains more Phosphorus +805.6%
Contains more Potassium +123.2%
Contains more Zinc +756.8%
Contains more Selenium +15800%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +41.7%
Contains less Sodium -96.6%
Contains more Copper +44.7%
Contains more Iron +605.9%
Contains more Magnesium +91.7%
Contains more Phosphorus +805.6%
Contains more Potassium +123.2%
Contains more Zinc +756.8%
Contains more Selenium +15800%

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
Chayote
5
:
7
Steak
Steak
Contains more Vitamin C +∞%
Contains more Folate +1450%
Contains more Vitamin K +156.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +196%
Contains more Vitamin B2 +937.9%
Contains more Vitamin B3 +995.5%
Contains more Vitamin B6 +557.9%
Contains more Vitamin B12 +∞%
Chayote
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 26% 7% 7% 9% 15% 18% 70% 0% 11%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin C +∞%
Contains more Folate +1450%
Contains more Vitamin K +156.3%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +196%
Contains more Vitamin B2 +937.9%
Contains more Vitamin B3 +995.5%
Contains more Vitamin B6 +557.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chayote
Chayote
2
:
3
Steak
Steak
Contains more Carbs +∞%
Contains more Water +69.5%
Contains more Protein +2930.5%
Contains more Fats +14530.8%
Contains more Other +80%
Chayote
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Carbs +∞%
Contains more Water +69.5%
Contains more Protein +2930.5%
Contains more Fats +14530.8%
Contains more Other +80%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chayote
Chayote
1
:
2
Steak
Steak
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +91610%
Contains more Polyunsaturated fat +1471.9%
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +91610%
Contains more Polyunsaturated fat +1471.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Steak Opinion
Net carbs 2.81g 0g Chayote
Protein 0.82g 24.85g Steak
Fats 0.13g 19.02g Steak
Carbs 4.51g 0g Chayote
Calories 19kcal 271kcal Steak
Sugar 1.66g 0g Steak
Fiber 1.7g 0g Chayote
Calcium 17mg 12mg Chayote
Iron 0.34mg 2.4mg Steak
Magnesium 12mg 23mg Steak
Phosphorus 18mg 163mg Steak
Potassium 125mg 279mg Steak
Sodium 2mg 58mg Chayote
Zinc 0.74mg 6.34mg Steak
Copper 0.123mg 0.085mg Chayote
Manganese 0.189mg Chayote
Selenium 0.2µg 31.8µg Steak
Vitamin A 0IU 25IU Steak
Vitamin A RAE 0µg 7µg Steak
Vitamin E 0.12mg Chayote
Vitamin D 0IU 6IU Steak
Vitamin D 0µg 0.1µg Steak
Vitamin C 7.7mg 0mg Chayote
Vitamin B1 0.025mg 0.074mg Steak
Vitamin B2 0.029mg 0.301mg Steak
Vitamin B3 0.47mg 5.149mg Steak
Vitamin B5 0.249mg Chayote
Vitamin B6 0.076mg 0.5mg Steak
Folate 93µg 6µg Chayote
Vitamin B12 0µg 2.2µg Steak
Vitamin K 4.1µg 1.6µg Chayote
Tryptophan 0.011mg 0.278mg Steak
Threonine 0.04mg 1.171mg Steak
Isoleucine 0.044mg 1.157mg Steak
Leucine 0.077mg 2.142mg Steak
Lysine 0.039mg 2.38mg Steak
Methionine 0.001mg 0.672mg Steak
Phenylalanine 0.047mg 0.997mg Steak
Valine 0.063mg 1.242mg Steak
Histidine 0.015mg 0.931mg Steak
Cholesterol 0mg 78mg Chayote
Saturated Fat 0.028g 8.443g Chayote
Omega-3 - DHA 0g 0.001g Steak
Omega-3 - EPA 0g 0.001g Steak
Omega-3 - DPA 0g 0.013g Steak
Monounsaturated Fat 0.01g 9.171g Steak
Polyunsaturated fat 0.057g 0.896g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Steak
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Chayote
49%
Steak
Minerals Daily Need Coverage Score
13%
Chayote
59%
Steak

Comparison summary

Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 1.66g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 56mg)
Which food is lower in Cholesterol?
Chayote
Chayote is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 8.415g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 0)
Which food is cheaper?
Chayote
Chayote is cheaper (difference - $1.6)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.