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Wild rice raw vs. Chayote — In-Depth Nutrition Comparison

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What are the differences between wild rice raw and chayote?

  • The amount of phosphorus, manganese, zinc, copper, magnesium, vitamin B3, vitamin B6, iron, fiber, and vitamin B2 in wild rice raw is higher than in chayote.
  • Wild rice raw's daily need coverage for phosphorus is 59% more.
  • Chayote contains 15 times less magnesium than wild rice raw. Wild rice raw contains 177mg of magnesium, while chayote contains 12mg.

We used Wild rice, raw and Chayote, fruit, raw types in this article.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +1375%
Contains more CalciumCalcium +23.5%
Contains more PotassiumPotassium +241.6%
Contains more IronIron +476.5%
Contains more CopperCopper +326%
Contains more ZincZinc +705.4%
Contains more PhosphorusPhosphorus +2305.6%
Contains more ManganeseManganese +603.2%
Contains more SeleniumSelenium +1300%
Contains less SodiumSodium -71.4%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 +583.3%
Contains more Vitamin B1Vitamin B1 +360%
Contains more Vitamin B2Vitamin B2 +803.4%
Contains more Vitamin B3Vitamin B3 +1332.6%
Contains more Vitamin B5Vitamin B5 +331.3%
Contains more Vitamin B6Vitamin B6 +414.5%
Contains more CholineCholine +280.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +115.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~93µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +1696.3%
Contains more FatsFats +730.8%
Contains more CarbsCarbs +1560.8%
Contains more OtherOther +410%
Contains more WaterWater +1114.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 +1490%
Contains more Poly. FatPolyunsaturated fat +1086%
Contains less Sat. FatSaturated fat -82.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Chayote DV% diff.
Phosphorus 433mg 18mg 59%
Manganese 1.329mg 0.189mg 50%
Zinc 5.96mg 0.74mg 47%
Copper 0.524mg 0.123mg 45%
Magnesium 177mg 12mg 39%
Vitamin B3 6.733mg 0.47mg 39%
Protein 14.73g 0.82g 28%
Vitamin B6 0.391mg 0.076mg 24%
Carbs 74.9g 4.51g 23%
Iron 1.96mg 0.34mg 20%
Vitamin B2 0.262mg 0.029mg 18%
Fiber 6.2g 1.7g 18%
Calories 357kcal 19kcal 17%
Vitamin B5 1.074mg 0.249mg 17%
Vitamin C 0mg 7.7mg 9%
Potassium 427mg 125mg 9%
Vitamin B1 0.115mg 0.025mg 8%
Vitamin E 0.82mg 0.12mg 5%
Selenium 2.8µg 0.2µg 5%
Choline 35mg 9.2mg 5%
Polyunsaturated fat 0.676g 0.057g 4%
Vitamin K 1.9µg 4.1µg 2%
Folate 95µg 93µg 1%
Saturated fat 0.156g 0.028g 1%
Fats 1.08g 0.13g 1%
Net carbs 68.7g 2.81g N/A
Calcium 21mg 17mg 0%
Sugar 2.5g 1.66g N/A
Sodium 7mg 2mg 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.159g 0.01g 0%
Tryptophan 0.179mg 0.011mg 0%
Threonine 0.469mg 0.04mg 0%
Isoleucine 0.618mg 0.044mg 0%
Leucine 1.018mg 0.077mg 0%
Lysine 0.629mg 0.039mg 0%
Methionine 0.438mg 0.001mg 0%
Phenylalanine 0.721mg 0.047mg 0%
Valine 0.858mg 0.063mg 0%
Histidine 0.384mg 0.015mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Chayote
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Wild rice raw
13%
Chayote
Minerals Daily Need Coverage Score
96%
Wild rice raw
13%
Chayote

Comparison summary

Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.8)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 0.84g)
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Chayote
Chayote is lower in Saturated fat (difference - 0.128g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 57)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.