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  6. Mustard vs. Chayote

Mustard vs. Chayote — In-Depth Nutrition Comparison

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A recap on differences between mustard and chayote

  • Mustard is higher in selenium, iron, phosphorus, vitamin B1, manganese, fiber, and magnesium, yet chayote is higher in folate and vitamin C.
  • Mustard covers your daily selenium needs 61% more than chayote.
  • Mustard contains 552 times more sodium than chayote. While mustard contains 1104mg of sodium, chayote contains only 2mg.

Food varieties used in this article are Mustard, prepared, yellow and Chayote, fruit, raw.

Infographic

Mustard 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +270.6%
Contains more PotassiumPotassium +21.6%
Contains more IronIron +373.5%
Contains more PhosphorusPhosphorus +500%
Contains more ManganeseManganese +123.3%
Contains more SeleniumSelenium +16650%
Contains more CopperCopper +66.2%
Contains more ZincZinc +15.6%
Contains less SodiumSodium -99.8%

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +608%
Contains more Vitamin B2Vitamin B2 +141.4%
Contains more Vitamin B3Vitamin B3 +20.2%
Contains more CholineCholine +143.5%
Contains more Vitamin CVitamin C +2466.7%
Contains more Vitamin KVitamin K +192.9%
Contains more FolateFolate +1228.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.249mg
~equal in Vitamin B6 ~0.076mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Chayote DV% diff.
Selenium 33.5µg 0.2µg 61%
Sodium 1104mg 2mg 48%
Folate 7µg 93µg 22%
Iron 1.61mg 0.34mg 16%
Vitamin B1 0.177mg 0.025mg 13%
Phosphorus 108mg 18mg 13%
Manganese 0.422mg 0.189mg 10%
Fiber 4g 1.7g 9%
Magnesium 48mg 12mg 9%
Vitamin C 0.3mg 7.7mg 8%
Protein 3.74g 0.82g 6%
Calcium 63mg 17mg 5%
Copper 0.074mg 0.123mg 5%
Monounsaturated fat 2.182g 0.01g 5%
Polyunsaturated fat 0.774g 0.057g 5%
Fats 3.34g 0.13g 5%
Vitamin B2 0.07mg 0.029mg 3%
Choline 22.4mg 9.2mg 2%
Vitamin K 1.4µg 4.1µg 2%
Vitamin E 0.36mg 0.12mg 2%
Calories 60kcal 19kcal 2%
Saturated fat 0.214g 0.028g 1%
Vitamin B3 0.565mg 0.47mg 1%
Vitamin A 5µg 0µg 1%
Zinc 0.64mg 0.74mg 1%
Potassium 152mg 125mg 1%
Carbs 5.83g 4.51g 0%
Net carbs 1.83g 2.81g N/A
Sugar 0.92g 1.66g N/A
Starch 0.64g 0%
Vitamin B5 0.254mg 0.249mg 0%
Vitamin B6 0.07mg 0.076mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.009mg 0.011mg 0%
Threonine 0.167mg 0.04mg 0%
Isoleucine 0.146mg 0.044mg 0%
Leucine 0.292mg 0.077mg 0%
Lysine 0.264mg 0.039mg 0%
Methionine 0.076mg 0.001mg 0%
Phenylalanine 0.161mg 0.047mg 0%
Valine 0.189mg 0.063mg 0%
Histidine 0.119mg 0.015mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Contains more ProteinProtein +356.1%
Contains more FatsFats +2469.2%
Contains more CarbsCarbs +29.3%
Contains more OtherOther +1023.3%
Contains more WaterWater +12.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
29% 11% 60%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +21720%
Contains more Poly. FatPolyunsaturated fat +1257.9%
Contains less Sat. FatSaturated fat -86.9%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.