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  6. White bread vs. Chayote

White bread vs. Chayote — In-Depth Nutrition Comparison

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How are white bread and chayote different?

  • White bread has more vitamin B1, iron, selenium, vitamin B3, vitamin B2, manganese, calcium, and phosphorus; however, chayote is richer in vitamin C.
  • White bread covers your daily need for vitamin B1, 42% more than chayote.
  • White bread has 245 times more sodium than chayote. White bread has 490mg of sodium, while chayote has 2mg.

Bread, white, commercially prepared (includes soft bread crumbs) and Chayote, fruit, raw types were used in this article.

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +91.7%
Contains more CalciumCalcium +747.1%
Contains more IronIron +961.8%
Contains more PhosphorusPhosphorus +444.4%
Contains more ManganeseManganese +183.6%
Contains more SeleniumSelenium +10900%
Contains more CopperCopper +21.8%
Contains less SodiumSodium -99.6%
~equal in Potassium ~125mg
~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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +83.3%
Contains more Vitamin B1Vitamin B1 +2032%
Contains more Vitamin B2Vitamin B2 +737.9%
Contains more Vitamin B3Vitamin B3 +917%
Contains more Vitamin B5Vitamin B5 +115.3%
Contains more Vitamin B6Vitamin B6 +14.5%
Contains more FolateFolate +19.4%
Contains more CholineCholine +58.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +1950%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Chayote DV% diff.
Vitamin B1 0.533mg 0.025mg 42%
Iron 3.61mg 0.34mg 41%
Selenium 22µg 0.2µg 40%
Vitamin B3 4.78mg 0.47mg 27%
Sodium 490mg 2mg 21%
Protein 8.85g 0.82g 16%
Vitamin B2 0.243mg 0.029mg 16%
Starch 37.17g 15%
Carbs 49.42g 4.51g 15%
Manganese 0.536mg 0.189mg 15%
Calcium 144mg 17mg 13%
Calories 266kcal 19kcal 12%
Phosphorus 98mg 18mg 11%
Polyunsaturated fat 1.602g 0.057g 10%
Vitamin C 0mg 7.7mg 9%
Vitamin B5 0.536mg 0.249mg 6%
Fats 3.33g 0.13g 5%
Folate 111µg 93µg 5%
Fiber 2.7g 1.7g 4%
Vitamin K 0.2µg 4.1µg 3%
Fructose 2.43g 3%
Magnesium 23mg 12mg 3%
Saturated fat 0.698g 0.028g 3%
Copper 0.101mg 0.123mg 2%
Monounsaturated fat 0.599g 0.01g 1%
Choline 14.6mg 9.2mg 1%
Vitamin B6 0.087mg 0.076mg 1%
Vitamin E 0.22mg 0.12mg 1%
Net carbs 46.72g 2.81g N/A
Potassium 126mg 125mg 0%
Sugar 5.67g 1.66g N/A
Zinc 0.74mg 0.74mg 0%
Trans fat 0.027g 0g N/A
Tryptophan 0.011mg 0%
Threonine 0.04mg 0%
Isoleucine 0.044mg 0%
Leucine 0.077mg 0%
Lysine 0.039mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.047mg 0%
Valine 0.063mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +979.3%
Contains more FatsFats +2461.5%
Contains more CarbsCarbs +995.8%
Contains more OtherOther +560%
Contains more WaterWater +158.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +5890%
Contains more Poly. FatPolyunsaturated fat +2710.5%
Contains less Sat. FatSaturated fat -96%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.