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  6. Marinara sauce vs. Chayote

Marinara sauce vs. Chayote — In-Depth Nutrition Comparison

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A recap on differences between Marinara sauce and Chayote

  • Marinara sauce is higher in Vitamin B3, Vitamin E , Vitamin K, Vitamin B6, Potassium, and Iron, yet Chayote is higher in Folate, and Vitamin C.
  • Marinara sauce covers your daily Vitamin B3 needs 22% more than Chayote.
  • Marinara sauce contains 20 times more Vitamin E than Chayote. While Marinara sauce contains 2.4mg of Vitamin E , Chayote contains only 0.12mg.

Food varieties used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Chayote, fruit, raw.

Infographic

Marinara sauce vs Chayote 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.
Marinara sauce
Marinara sauce
6
:
4
Chayote
Chayote
Contains more Calcium +58.8%
Contains more Iron +129.4%
Contains more Magnesium +50%
Contains more Phosphorus +88.9%
Contains more Potassium +155.2%
Contains more Selenium +450%
Contains less Sodium -93.3%
Contains more Zinc +270%
Contains more Copper +51.9%
Contains more Manganese +38%
Marinara sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 30% 13% 15% 29% 4% 6% 27% 18% 6%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Calcium +58.8%
Contains more Iron +129.4%
Contains more Magnesium +50%
Contains more Phosphorus +88.9%
Contains more Potassium +155.2%
Contains more Selenium +450%
Contains less Sodium -93.3%
Contains more Zinc +270%
Contains more Copper +51.9%
Contains more Manganese +38%

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.
Marinara sauce
Marinara sauce
6
:
4
Chayote
Chayote
Contains more Vitamin A +∞%
Contains more Vitamin E +1900%
Contains more Vitamin B2 +110.3%
Contains more Vitamin B3 +733.4%
Contains more Vitamin B6 +127.6%
Contains more Vitamin K +239%
Contains more Vitamin C +285%
Contains more Folate +615.4%
Equal in Vitamin B1 - 0.025
Marinara sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 39% 48% 0% 7% 6% 15% 74% 0% 40% 10% 0% 35%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +1900%
Contains more Vitamin B2 +110.3%
Contains more Vitamin B3 +733.4%
Contains more Vitamin B6 +127.6%
Contains more Vitamin K +239%
Contains more Vitamin C +285%
Contains more Folate +615.4%
Equal in Vitamin B1 - 0.025

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marinara sauce
Marinara sauce
4
:
1
Chayote
Chayote
Contains more Protein +72%
Contains more Fats +1038.5%
Contains more Carbs +78.7%
Contains more Other +453.3%
Equal in Water - 94.24
Marinara sauce
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Chayote
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Contains more Protein +72%
Contains more Fats +1038.5%
Contains more Carbs +78.7%
Contains more Other +453.3%
Equal in Water - 94.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Marinara sauce
Marinara sauce
2
:
1
Chayote
Chayote
Contains more Monounsaturated Fat +3670%
Contains more Polyunsaturated fat +791.2%
Contains less Saturated Fat -83.5%
Marinara sauce
16% 36% 48%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.508 g
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +3670%
Contains more Polyunsaturated fat +791.2%
Contains less Saturated Fat -83.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Chayote Opinion
Net carbs 6.26g 2.81g Marinara sauce
Protein 1.41g 0.82g Marinara sauce
Fats 1.48g 0.13g Marinara sauce
Carbs 8.06g 4.51g Marinara sauce
Calories 51kcal 19kcal Marinara sauce
Sugar 5.5g 1.66g Chayote
Fiber 1.8g 1.7g Marinara sauce
Calcium 27mg 17mg Marinara sauce
Iron 0.78mg 0.34mg Marinara sauce
Magnesium 18mg 12mg Marinara sauce
Phosphorus 34mg 18mg Marinara sauce
Potassium 319mg 125mg Marinara sauce
Sodium 30mg 2mg Chayote
Zinc 0.2mg 0.74mg Chayote
Copper 0.081mg 0.123mg Chayote
Manganese 0.137mg 0.189mg Chayote
Selenium 1.1µg 0.2µg Marinara sauce
Vitamin A 650IU 0IU Marinara sauce
Vitamin A RAE 33µg 0µg Marinara sauce
Vitamin E 2.4mg 0.12mg Marinara sauce
Vitamin C 2mg 7.7mg Chayote
Vitamin B1 0.024mg 0.025mg Chayote
Vitamin B2 0.061mg 0.029mg Marinara sauce
Vitamin B3 3.917mg 0.47mg Marinara sauce
Vitamin B5 0.249mg Chayote
Vitamin B6 0.173mg 0.076mg Marinara sauce
Folate 13µg 93µg Chayote
Vitamin K 13.9µg 4.1µg Marinara sauce
Tryptophan 0.011mg Chayote
Threonine 0.04mg Chayote
Isoleucine 0.044mg Chayote
Leucine 0.077mg Chayote
Lysine 0.039mg Chayote
Methionine 0.001mg Chayote
Phenylalanine 0.047mg Chayote
Valine 0.063mg Chayote
Histidine 0.015mg Chayote
Cholesterol 2mg 0mg Chayote
Saturated Fat 0.17g 0.028g Chayote
Monounsaturated Fat 0.377g 0.01g Marinara sauce
Polyunsaturated fat 0.508g 0.057g Marinara sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce Chayote
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
23%
Marinara sauce
14%
Chayote
Minerals Daily Need Coverage Score
15%
Marinara sauce
13%
Chayote

Comparison summary

Which food is richer in minerals?
Marinara sauce
Marinara sauce is relatively richer in minerals
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $0.8)
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 3.84g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 28mg)
Which food is lower in Cholesterol?
Chayote
Chayote is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 0.142g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/nutrients
  2. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/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.