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Flax seeds vs. Chayote — In-Depth Nutrition Comparison

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How are flax seeds and chayote different?

  • Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6 than chayote.
  • Daily need coverage for vitamin B1 for flax seeds is 135% higher.
  • Flax seeds contain 127 times more selenium than chayote. While flax seeds contain 25.4µg of selenium, chayote contains only 0.2µg.

Seeds, flaxseed and Chayote, fruit, raw are the varieties used in this article.

Infographic

Flax seeds vs Chayote infographic
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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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +3166.7%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +550.4%
Contains more IronIron +1585.3%
Contains more CopperCopper +891.9%
Contains more ZincZinc +486.5%
Contains more PhosphorusPhosphorus +3466.7%
Contains more ManganeseManganese +1213.2%
Contains more SeleniumSelenium +12600%
Contains less SodiumSodium -93.3%

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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 +158.3%
Contains more Vitamin B1Vitamin B1 +6476%
Contains more Vitamin B2Vitamin B2 +455.2%
Contains more Vitamin B3Vitamin B3 +555.3%
Contains more Vitamin B5Vitamin B5 +295.6%
Contains more Vitamin B6Vitamin B6 +522.4%
Contains more CholineCholine +755.4%
Contains more Vitamin CVitamin C +1183.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~4.1µg
~equal in Folate ~93µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +2130.5%
Contains more FatsFats +32330.8%
Contains more CarbsCarbs +540.4%
Contains more OtherOther +1136.7%
Contains more WaterWater +1254%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +75170%
Contains more Poly. FatPolyunsaturated fat +50303.5%
Contains less Sat. FatSaturated 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.
Flax seeds Chayote
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Chayote DV% diff.
Polyunsaturated fat 28.73g 0.057g 191%
Vitamin B1 1.644mg 0.025mg 135%
Copper 1.22mg 0.123mg 122%
Fiber 27.3g 1.7g 102%
Manganese 2.482mg 0.189mg 100%
Magnesium 392mg 12mg 90%
Phosphorus 642mg 18mg 89%
Iron 5.73mg 0.34mg 67%
Fats 42.16g 0.13g 65%
Selenium 25.4µg 0.2µg 46%
Protein 18.29g 0.82g 35%
Zinc 4.34mg 0.74mg 33%
Vitamin B6 0.473mg 0.076mg 31%
Calories 534kcal 19kcal 26%
Calcium 255mg 17mg 24%
Potassium 813mg 125mg 20%
Monounsaturated fat 7.527g 0.01g 19%
Saturated fat 3.663g 0.028g 17%
Vitamin B3 3.08mg 0.47mg 16%
Vitamin B5 0.985mg 0.249mg 15%
Choline 78.7mg 9.2mg 13%
Vitamin B2 0.161mg 0.029mg 10%
Carbs 28.88g 4.51g 8%
Vitamin C 0.6mg 7.7mg 8%
Folate 87µg 93µg 2%
Vitamin E 0.31mg 0.12mg 1%
Sodium 30mg 2mg 1%
Net carbs 1.58g 2.81g N/A
Sugar 1.55g 1.66g N/A
Vitamin K 4.3µg 4.1µg 0%
Tryptophan 0.297mg 0.011mg 0%
Threonine 0.766mg 0.04mg 0%
Isoleucine 0.896mg 0.044mg 0%
Leucine 1.235mg 0.077mg 0%
Lysine 0.862mg 0.039mg 0%
Methionine 0.37mg 0.001mg 0%
Phenylalanine 0.957mg 0.047mg 0%
Valine 1.072mg 0.063mg 0%
Histidine 0.472mg 0.015mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Chayote
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
62%
Flax seeds
13%
Chayote
Minerals Daily Need Coverage Score
191%
Flax seeds
13%
Chayote

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 0.11g)
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Chayote
Chayote is lower in Saturated fat (difference - 3.635g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 0)
Which food is cheaper?
Chayote
Chayote is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.