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  6. Sunflower seeds vs. Chayote

Sunflower seeds vs. Chayote — In-Depth Nutrition Comparison

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A recap on differences between sunflower seeds and chayote

  • Sunflower seeds are higher than chayote in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and vitamin B3.
  • Sunflower seeds cover your daily vitamin E needs 234% more than chayote.
  • Sunflower seeds contain 265 times more selenium than chayote. While sunflower seeds contain 53µg of selenium, chayote contains only 0.2µg.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Chayote, fruit, raw.

Infographic

Sunflower seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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 +2608.3%
Contains more CalciumCalcium +358.8%
Contains more PotassiumPotassium +416%
Contains more IronIron +1444.1%
Contains more CopperCopper +1363.4%
Contains more ZincZinc +575.7%
Contains more PhosphorusPhosphorus +3566.7%
Contains more ManganeseManganese +931.7%
Contains more SeleniumSelenium +26400%
Contains less SodiumSodium -77.8%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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 +29208.3%
Contains more Vitamin B1Vitamin B1 +5820%
Contains more Vitamin B2Vitamin B2 +1124.1%
Contains more Vitamin B3Vitamin B3 +1673.4%
Contains more Vitamin B5Vitamin B5 +353.8%
Contains more Vitamin B6Vitamin B6 +1669.7%
Contains more FolateFolate +144.1%
Contains more CholineCholine +498.9%
Contains more Vitamin CVitamin C +450%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Chayote DV% diff.
Vitamin E 35.17mg 0.12mg 234%
Copper 1.8mg 0.123mg 186%
Polyunsaturated fat 23.137g 0.057g 154%
Vitamin B1 1.48mg 0.025mg 121%
Vitamin B6 1.345mg 0.076mg 98%
Selenium 53µg 0.2µg 96%
Phosphorus 660mg 18mg 92%
Fats 51.46g 0.13g 79%
Manganese 1.95mg 0.189mg 77%
Magnesium 325mg 12mg 75%
Iron 5.25mg 0.34mg 61%
Vitamin B3 8.335mg 0.47mg 49%
Monounsaturated fat 18.528g 0.01g 46%
Protein 20.78g 0.82g 40%
Zinc 5mg 0.74mg 39%
Folate 227µg 93µg 34%
Calories 584kcal 19kcal 28%
Fiber 8.6g 1.7g 28%
Vitamin B2 0.355mg 0.029mg 25%
Saturated fat 4.455g 0.028g 20%
Vitamin B5 1.13mg 0.249mg 18%
Potassium 645mg 125mg 15%
Choline 55.1mg 9.2mg 8%
Vitamin C 1.4mg 7.7mg 7%
Calcium 78mg 17mg 6%
Carbs 20g 4.51g 5%
Vitamin K 0µg 4.1µg 3%
Net carbs 11.4g 2.81g N/A
Sugar 2.62g 1.66g N/A
Sodium 9mg 2mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.011mg 0%
Threonine 0.928mg 0.04mg 0%
Isoleucine 1.139mg 0.044mg 0%
Leucine 1.659mg 0.077mg 0%
Lysine 0.937mg 0.039mg 0%
Methionine 0.494mg 0.001mg 0%
Phenylalanine 1.169mg 0.047mg 0%
Valine 1.315mg 0.063mg 0%
Histidine 0.632mg 0.015mg 0%
Omega-3 - EPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 +2434.1%
Contains more FatsFats +39484.6%
Contains more CarbsCarbs +343.5%
Contains more OtherOther +910%
Contains more WaterWater +1892.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 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 +185180%
Contains more Poly. FatPolyunsaturated fat +40491.2%
Contains less Sat. FatSaturated fat -99.4%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.