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  6. Bran raw vs. Chayote

Bran raw vs. Chayote — In-Depth Nutrition Comparison

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Important differences between Bran raw and Chayote

  • Chayote has less Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Fiber, Magnesium, Copper, Vitamin B5, and Zinc.
  • Bran raw's daily need coverage for Manganese is 237% more.
  • Bran raw has 226 times more Selenium than Chayote. Bran raw has 45.2µg of Selenium, while Chayote has 0.2µg.

The food varieties used in the comparison are Oat bran, raw and Chayote, fruit, raw.

Infographic

Bran raw 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.
Bran raw
Bran raw
9
:
1
Chayote
Chayote
Contains more Calcium +241.2%
Contains more Iron +1491.2%
Contains more Magnesium +1858.3%
Contains more Phosphorus +3977.8%
Contains more Potassium +352.8%
Contains more Zinc +320.3%
Contains more Copper +227.6%
Contains more Manganese +2878.8%
Contains more Selenium +22500%
Contains less Sodium -50%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Calcium +241.2%
Contains more Iron +1491.2%
Contains more Magnesium +1858.3%
Contains more Phosphorus +3977.8%
Contains more Potassium +352.8%
Contains more Zinc +320.3%
Contains more Copper +227.6%
Contains more Manganese +2878.8%
Contains more Selenium +22500%
Contains less Sodium -50%

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.
Bran raw
Bran raw
6
:
3
Chayote
Chayote
Contains more Vitamin E +741.7%
Contains more Vitamin B1 +4580%
Contains more Vitamin B2 +658.6%
Contains more Vitamin B3 +98.7%
Contains more Vitamin B5 +500%
Contains more Vitamin B6 +117.1%
Contains more Vitamin C +∞%
Contains more Folate +78.8%
Contains more Vitamin K +28.1%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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 E +741.7%
Contains more Vitamin B1 +4580%
Contains more Vitamin B2 +658.6%
Contains more Vitamin B3 +98.7%
Contains more Vitamin B5 +500%
Contains more Vitamin B6 +117.1%
Contains more Vitamin C +∞%
Contains more Folate +78.8%
Contains more Vitamin K +28.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Chayote
Chayote
Contains more Protein +2009.8%
Contains more Fats +5307.7%
Contains more Carbs +1368.3%
Contains more Other +866.7%
Contains more Water +1338.8%
Bran raw
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +2009.8%
Contains more Fats +5307.7%
Contains more Carbs +1368.3%
Contains more Other +866.7%
Contains more Water +1338.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Chayote
Chayote
Contains more Monounsaturated Fat +23660%
Contains more Polyunsaturated fat +4752.6%
Contains less Saturated Fat -97.9%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +23660%
Contains more Polyunsaturated fat +4752.6%
Contains less Saturated Fat -97.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran raw Chayote Opinion
Net carbs 50.82g 2.81g Bran raw
Protein 17.3g 0.82g Bran raw
Fats 7.03g 0.13g Bran raw
Carbs 66.22g 4.51g Bran raw
Calories 246kcal 19kcal Bran raw
Sugar 1.45g 1.66g Bran raw
Fiber 15.4g 1.7g Bran raw
Calcium 58mg 17mg Bran raw
Iron 5.41mg 0.34mg Bran raw
Magnesium 235mg 12mg Bran raw
Phosphorus 734mg 18mg Bran raw
Potassium 566mg 125mg Bran raw
Sodium 4mg 2mg Chayote
Zinc 3.11mg 0.74mg Bran raw
Copper 0.403mg 0.123mg Bran raw
Manganese 5.63mg 0.189mg Bran raw
Selenium 45.2µg 0.2µg Bran raw
Vitamin E 1.01mg 0.12mg Bran raw
Vitamin C 0mg 7.7mg Chayote
Vitamin B1 1.17mg 0.025mg Bran raw
Vitamin B2 0.22mg 0.029mg Bran raw
Vitamin B3 0.934mg 0.47mg Bran raw
Vitamin B5 1.494mg 0.249mg Bran raw
Vitamin B6 0.165mg 0.076mg Bran raw
Folate 52µg 93µg Chayote
Vitamin K 3.2µg 4.1µg Chayote
Tryptophan 0.335mg 0.011mg Bran raw
Threonine 0.502mg 0.04mg Bran raw
Isoleucine 0.668mg 0.044mg Bran raw
Leucine 1.374mg 0.077mg Bran raw
Lysine 0.76mg 0.039mg Bran raw
Methionine 0.335mg 0.001mg Bran raw
Phenylalanine 0.908mg 0.047mg Bran raw
Valine 0.964mg 0.063mg Bran raw
Histidine 0.41mg 0.015mg Bran raw
Saturated Fat 1.328g 0.028g Chayote
Monounsaturated Fat 2.376g 0.01g Bran raw
Polyunsaturated fat 2.766g 0.057g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Chayote
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
46%
Bran raw
14%
Chayote
Minerals Daily Need Coverage Score
195%
Bran raw
13%
Chayote

Comparison summary

Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 1.3g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 56)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 0.21g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.