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  6. Safflower vs. Chayote

Safflower vs. Chayote — In-Depth Nutrition Comparison

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Significant differences between Safflower and Chayote

  • The amount of Copper, Vitamin B1, Phosphorus, Vitamin B6, Magnesium, Manganese, Vitamin B5, Iron, Zinc, and Vitamin B2 in Safflower is higher than in Chayote.
  • Safflower covers your daily Copper needs 180% more than Chayote.
  • Chayote has 47 times less Vitamin B1 than Safflower. Safflower has 1.163mg of Vitamin B1, while Chayote has 0.025mg.

Specific food types used in this comparison are Seeds, safflower seed kernels, dried and Chayote, fruit, raw.

Infographic

Safflower 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.
Safflower
Safflower
8
:
2
Chayote
Chayote
Contains more Calcium +358.8%
Contains more Iron +1341.2%
Contains more Magnesium +2841.7%
Contains more Phosphorus +3477.8%
Contains more Potassium +449.6%
Contains more Zinc +582.4%
Contains more Copper +1320.3%
Contains more Manganese +965.6%
Contains less Sodium -33.3%
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Contains more Calcium +358.8%
Contains more Iron +1341.2%
Contains more Magnesium +2841.7%
Contains more Phosphorus +3477.8%
Contains more Potassium +449.6%
Contains more Zinc +582.4%
Contains more Copper +1320.3%
Contains more Manganese +965.6%
Contains less Sodium -33.3%

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.
Safflower
Safflower
7
:
3
Chayote
Chayote
Contains more Vitamin A +∞%
Contains more Vitamin B1 +4552%
Contains more Vitamin B2 +1331%
Contains more Vitamin B3 +386%
Contains more Vitamin B5 +1518.5%
Contains more Vitamin B6 +1439.5%
Contains more Folate +72%
Contains more Vitamin C +∞%
Safflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
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 B1 +4552%
Contains more Vitamin B2 +1331%
Contains more Vitamin B3 +386%
Contains more Vitamin B5 +1518.5%
Contains more Vitamin B6 +1439.5%
Contains more Folate +72%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Safflower
Safflower
4
:
1
Chayote
Chayote
Contains more Protein +1873.2%
Contains more Fats +29476.9%
Contains more Carbs +660.3%
Contains more Other +1720%
Contains more Water +1576.9%
Safflower
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 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 +1873.2%
Contains more Fats +29476.9%
Contains more Carbs +660.3%
Contains more Other +1720%
Contains more Water +1576.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Safflower
Safflower
2
:
1
Chayote
Chayote
Contains more Monounsaturated Fat +48380%
Contains more Polyunsaturated fat +49414%
Contains less Saturated Fat -99.2%
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +48380%
Contains more Polyunsaturated fat +49414%
Contains less Saturated Fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Chayote Opinion
Net carbs 34.29g 2.81g Safflower
Protein 16.18g 0.82g Safflower
Fats 38.45g 0.13g Safflower
Carbs 34.29g 4.51g Safflower
Calories 517kcal 19kcal Safflower
Sugar 1.66g Safflower
Fiber 1.7g Chayote
Calcium 78mg 17mg Safflower
Iron 4.9mg 0.34mg Safflower
Magnesium 353mg 12mg Safflower
Phosphorus 644mg 18mg Safflower
Potassium 687mg 125mg Safflower
Sodium 3mg 2mg Chayote
Zinc 5.05mg 0.74mg Safflower
Copper 1.747mg 0.123mg Safflower
Manganese 2.014mg 0.189mg Safflower
Selenium 0.2µg Chayote
Vitamin A 50IU 0IU Safflower
Vitamin A RAE 3µg 0µg Safflower
Vitamin E 0.12mg Chayote
Vitamin C 0mg 7.7mg Chayote
Vitamin B1 1.163mg 0.025mg Safflower
Vitamin B2 0.415mg 0.029mg Safflower
Vitamin B3 2.284mg 0.47mg Safflower
Vitamin B5 4.03mg 0.249mg Safflower
Vitamin B6 1.17mg 0.076mg Safflower
Folate 160µg 93µg Safflower
Vitamin K 4.1µg Chayote
Tryptophan 0.183mg 0.011mg Safflower
Threonine 0.586mg 0.04mg Safflower
Isoleucine 0.717mg 0.044mg Safflower
Leucine 1.154mg 0.077mg Safflower
Lysine 0.534mg 0.039mg Safflower
Methionine 0.284mg 0.001mg Safflower
Phenylalanine 0.806mg 0.047mg Safflower
Valine 1.025mg 0.063mg Safflower
Histidine 0.452mg 0.015mg Safflower
Saturated Fat 3.682g 0.028g Chayote
Monounsaturated Fat 4.848g 0.01g Safflower
Polyunsaturated fat 28.223g 0.057g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower 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
89%
Safflower
14%
Chayote
Minerals Daily Need Coverage Score
178%
Safflower
13%
Chayote

Comparison summary

Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 1.66g)
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Chayote
Chayote is lower in Saturated Fat (difference - 3.654g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($0.8)

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.