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  6. Brown rice vs. Chayote

Brown rice vs. Chayote — In-Depth Nutrition Comparison

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What are the main differences between brown rice and chayote?

  • Brown rice is richer in manganese, vitamin B3, vitamin B1, phosphorus, selenium, and magnesium, while chayote is higher in folate and vitamin C.
  • Brown rice's daily need coverage for manganese is 34% higher.
  • Chayote has 29 times less selenium than brown rice. Brown rice has 5.8µg of selenium, while chayote has 0.2µg.

We used Rice, brown, long-grain, cooked and Chayote, fruit, raw types in this comparison.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 +225%
Contains more IronIron +64.7%
Contains more PhosphorusPhosphorus +472.2%
Contains more ManganeseManganese +415.3%
Contains more SeleniumSelenium +2800%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +45.3%
Contains more CopperCopper +16%
Contains less SodiumSodium -50%
~equal in Zinc ~0.74mg

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 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 26% 0% 2.4% 0% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70% 5%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B1Vitamin B1 +612%
Contains more Vitamin B2Vitamin B2 +137.9%
Contains more Vitamin B3Vitamin B3 +444.9%
Contains more Vitamin B5Vitamin B5 +52.6%
Contains more Vitamin B6Vitamin B6 +61.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +1950%
Contains more FolateFolate +933.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.2mg

All nutrients comparison - raw data values

Nutrient Brown rice Chayote DV% diff.
Manganese 0.974mg 0.189mg 34%
Folate 9µg 93µg 21%
Vitamin B3 2.561mg 0.47mg 13%
Vitamin B1 0.178mg 0.025mg 13%
Phosphorus 103mg 18mg 12%
Selenium 5.8µg 0.2µg 10%
Starch 24.79g 10%
Vitamin C 0mg 7.7mg 9%
Carbs 25.58g 4.51g 7%
Magnesium 39mg 12mg 6%
Calories 123kcal 19kcal 5%
Vitamin B6 0.123mg 0.076mg 4%
Protein 2.74g 0.82g 4%
Vitamin K 0.2µg 4.1µg 3%
Vitamin B5 0.38mg 0.249mg 3%
Vitamin B2 0.069mg 0.029mg 3%
Iron 0.56mg 0.34mg 3%
Copper 0.106mg 0.123mg 2%
Polyunsaturated fat 0.366g 0.057g 2%
Monounsaturated fat 0.369g 0.01g 1%
Saturated fat 0.26g 0.028g 1%
Potassium 86mg 125mg 1%
Calcium 3mg 17mg 1%
Fats 0.97g 0.13g 1%
Net carbs 23.98g 2.81g N/A
Sugar 0.24g 1.66g N/A
Fiber 1.6g 1.7g 0%
Zinc 0.71mg 0.74mg 0%
Sodium 4mg 2mg 0%
Vitamin E 0.17mg 0.12mg 0%
Choline 9.2mg 9.2mg 0%
Tryptophan 0.033mg 0.011mg 0%
Threonine 0.095mg 0.04mg 0%
Isoleucine 0.109mg 0.044mg 0%
Leucine 0.214mg 0.077mg 0%
Lysine 0.099mg 0.039mg 0%
Methionine 0.058mg 0.001mg 0%
Phenylalanine 0.133mg 0.047mg 0%
Valine 0.151mg 0.063mg 0%
Histidine 0.066mg 0.015mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +234.1%
Contains more FatsFats +646.2%
Contains more CarbsCarbs +467.2%
Contains more OtherOther +46.7%
Contains more WaterWater +34.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 +3590%
Contains more Poly. FatPolyunsaturated fat +542.1%
Contains less Sat. FatSaturated fat -89.2%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.