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  6. Chayote vs. Yardlong beans

Chayote vs. Yardlong beans — In-Depth Nutrition Comparison

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How are chayote and yardlong beans different?

  • Chayote is higher in folate and copper; however, yardlong beans is richer in vitamin C, vitamin A, iron, magnesium, phosphorus, vitamin B2, and vitamin B1.
  • Daily need coverage for folate for chayote is 12% higher.
  • Chayote contains 3 times more copper than yardlong beans. While chayote contains 0.123mg of copper, yardlong beans contains only 0.047mg.

Chayote, fruit, raw and Yardlong bean, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Chayote vs Yardlong beans 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more CopperCopper +161.7%
Contains more ZincZinc +105.6%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +158.8%
Contains more PotassiumPotassium +132%
Contains more IronIron +188.2%
Contains more PhosphorusPhosphorus +216.7%
Contains more SeleniumSelenium +650%
~equal in Manganese ~0.201mg

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +388.2%
Contains more Vitamin B6Vitamin B6 +216.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +106.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +110.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B2Vitamin B2 +241.4%
Contains more Vitamin B3Vitamin B3 +34%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Yardlong beans DV% diff.
Folate 93µg 45µg 12%
Vitamin C 7.7mg 16.2mg 9%
Iron 0.34mg 0.98mg 8%
Copper 0.123mg 0.047mg 8%
Magnesium 12mg 42mg 7%
Fiber 1.7g 7%
Phosphorus 18mg 57mg 6%
Vitamin B1 0.025mg 0.085mg 5%
Potassium 125mg 290mg 5%
Vitamin B2 0.029mg 0.099mg 5%
Vitamin B5 0.249mg 0.051mg 4%
Vitamin B6 0.076mg 0.024mg 4%
Vitamin A 0µg 23µg 3%
Vitamin K 4.1µg 3%
Zinc 0.74mg 0.36mg 3%
Calcium 17mg 44mg 3%
Protein 0.82g 2.53g 3%
Carbs 4.51g 9.18g 2%
Choline 9.2mg 2%
Selenium 0.2µg 1.5µg 2%
Vitamin B3 0.47mg 0.63mg 1%
Calories 19kcal 47kcal 1%
Manganese 0.189mg 0.201mg 1%
Vitamin E 0.12mg 1%
Fats 0.13g 0.1g 0%
Net carbs 2.81g 9.18g N/A
Sugar 1.66g N/A
Sodium 2mg 4mg 0%
Saturated fat 0.028g 0.026g 0%
Monounsaturated fat 0.01g 0.009g 0%
Polyunsaturated fat 0.057g 0.042g 0%
Tryptophan 0.011mg 0.029mg 0%
Threonine 0.04mg 0.094mg 0%
Isoleucine 0.044mg 0.135mg 0%
Leucine 0.077mg 0.18mg 0%
Lysine 0.039mg 0.166mg 0%
Methionine 0.001mg 0.036mg 0%
Phenylalanine 0.047mg 0.139mg 0%
Valine 0.063mg 0.146mg 0%
Histidine 0.015mg 0.082mg 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% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more FatsFats +30%
Contains more ProteinProtein +208.5%
Contains more CarbsCarbs +103.5%
Contains more OtherOther +140%
~equal in Water ~87.47g

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Poly. FatPolyunsaturated fat +35.7%
~equal in Saturated fat ~0.026g
~equal in Monounsaturated fat ~0.009g

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.