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  6. Chayote vs. Submarine sandwich

Chayote vs. Submarine sandwich — In-Depth Nutrition Comparison

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Summary of differences between chayote and submarine sandwich

  • Chayote has less selenium, vitamin B1, vitamin B3, iron, vitamin B2, calcium, phosphorus, and vitamin B6 than submarine sandwich.
  • Submarine sandwich covers your daily need for selenium, 36% more than chayote.
  • Chayote has less saturated fat.

These are the specific foods used in this comparison Chayote, fruit, raw and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Chayote vs Submarine sandwich 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 14% 51% 25% 68% 28% 29% 48% 75% 46% 109%
Contains more CopperCopper +46.4%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +905.9%
Contains more PotassiumPotassium +125.6%
Contains more IronIron +432.4%
Contains more ZincZinc +41.9%
Contains more PhosphorusPhosphorus +522.2%
Contains more ManganeseManganese +87.3%
Contains more SeleniumSelenium +9850%

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 25% 7.3% 8.2% 3% 86% 62% 81% 33% 47% 28% 11% 50% 16%
Contains more FolateFolate +40.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +241.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1272%
Contains more Vitamin B2Vitamin B2 +820.7%
Contains more Vitamin B3Vitamin B3 +819.8%
Contains more Vitamin B5Vitamin B5 +122.9%
Contains more Vitamin B6Vitamin B6 +167.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +216.3%
~equal in Vitamin C ~7.5mg
~equal in Vitamin K ~4.5µg

All nutrients comparison - raw data values

Nutrient Chayote Submarine sandwich DV% diff.
Selenium 0.2µg 19.9µg 36%
Vitamin B1 0.025mg 0.343mg 27%
Sodium 2mg 575mg 25%
Vitamin B3 0.47mg 4.323mg 24%
Protein 0.82g 10.52g 19%
Vitamin B2 0.029mg 0.267mg 18%
Iron 0.34mg 1.81mg 18%
Saturated fat 0.028g 3.554g 16%
Fats 0.13g 10.04g 15%
Calcium 17mg 171mg 15%
Phosphorus 18mg 112mg 13%
Polyunsaturated fat 0.057g 1.927g 12%
Calories 19kcal 213kcal 10%
Vitamin B6 0.076mg 0.203mg 10%
Monounsaturated fat 0.01g 3.716g 9%
Cholesterol 0mg 27mg 9%
Vitamin B12 0µg 0.22µg 9%
Folate 93µg 66µg 7%
Manganese 0.189mg 0.354mg 7%
Starch 15.67g 6%
Vitamin B5 0.249mg 0.555mg 6%
Carbs 4.51g 20.43g 5%
Potassium 125mg 282mg 5%
Choline 9.2mg 29.1mg 4%
Copper 0.123mg 0.084mg 4%
Zinc 0.74mg 1.05mg 3%
Fructose 1.4g 2%
Vitamin E 0.12mg 0.41mg 2%
Vitamin A 0µg 22µg 2%
Fiber 1.7g 1.2g 2%
Magnesium 12mg 20mg 2%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Vitamin C 7.7mg 7.5mg 0%
Net carbs 2.81g 19.23g N/A
Sugar 1.66g 3.18g N/A
Vitamin K 4.1µg 4.5µg 0%
Trans fat 0g 0.119g N/A
Tryptophan 0.011mg 0.1mg 0%
Threonine 0.04mg 0.331mg 0%
Isoleucine 0.044mg 0.431mg 0%
Leucine 0.077mg 0.752mg 0%
Lysine 0.039mg 0.491mg 0%
Methionine 0.001mg 0.21mg 0%
Phenylalanine 0.047mg 0.431mg 0%
Valine 0.063mg 0.501mg 0%
Histidine 0.015mg 0.301mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-3 - Eicosatrienoic acid 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.013g N/A
Omega-6 - Eicosadienoic acid 0.048g N/A
Omega-6 - Linoleic acid 1.665g 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
11% 10% 20% 57% 3%
Protein: 10.52 g
Fats: 10.04 g
Carbs: 20.43 g
Water: 56.51 g
Other: 2.5 g
Contains more WaterWater +66.8%
Contains more ProteinProtein +1182.9%
Contains more FatsFats +7623.1%
Contains more CarbsCarbs +353%
Contains more OtherOther +733.3%

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
39% 40% 21%
Saturated fat: Sat. Fat 3.554 g
Monounsaturated fat: Mono. Fat 3.716 g
Polyunsaturated fat: Poly. Fat 1.927 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +37060%
Contains more Poly. FatPolyunsaturated fat +3280.7%

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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. Submarine sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170696/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.