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Winged bean vs. Chayote — In-Depth Nutrition Comparison

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How are winged bean and chayote different?

  • Winged bean has more copper, vitamin B1, iron, manganese, potassium, vitamin B2, vitamin B3, and zinc; however, chayote is richer in folate and vitamin C.
  • Winged bean covers your daily need for copper, 140% more than chayote.
  • Winged bean has 15 times more vitamin B1 than chayote. Winged bean has 0.379mg of vitamin B1, while chayote has 0.025mg.

Winged bean tuber, raw and Chayote, fruit, raw types were used in this article.

Infographic

Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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 +100%
Contains more CalciumCalcium +76.5%
Contains more PotassiumPotassium +368.8%
Contains more IronIron +488.2%
Contains more CopperCopper +1026.8%
Contains more ZincZinc +87.8%
Contains more PhosphorusPhosphorus +150%
Contains more ManganeseManganese +181.5%
Contains more SeleniumSelenium +250%
Contains less SodiumSodium -94.3%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
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 B1Vitamin B1 +1416%
Contains more Vitamin B2Vitamin B2 +413.8%
Contains more Vitamin B3Vitamin B3 +248.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +114.7%
Contains more FolateFolate +389.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.076mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 +1314.6%
Contains more FatsFats +592.3%
Contains more CarbsCarbs +523.1%
Contains more OtherOther +566.7%
Contains more WaterWater +64.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 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 +2240%
Contains more Poly. FatPolyunsaturated fat +205.3%
Contains less Sat. FatSaturated fat -87.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged bean Chayote DV% diff.
Copper 1.386mg 0.123mg 140%
Vitamin B1 0.379mg 0.025mg 30%
Protein 11.6g 0.82g 22%
Iron 2mg 0.34mg 21%
Folate 19µg 93µg 19%
Manganese 0.532mg 0.189mg 15%
Potassium 586mg 125mg 14%
Vitamin C 0mg 7.7mg 9%
Vitamin B2 0.149mg 0.029mg 9%
Carbs 28.1g 4.51g 8%
Vitamin B3 1.64mg 0.47mg 7%
Fiber 1.7g 7%
Calories 148kcal 19kcal 6%
Zinc 1.39mg 0.74mg 6%
Phosphorus 45mg 18mg 4%
Magnesium 24mg 12mg 3%
Vitamin K 4.1µg 3%
Vitamin B5 0.116mg 0.249mg 3%
Choline 9.2mg 2%
Calcium 30mg 17mg 1%
Sodium 35mg 2mg 1%
Selenium 0.7µg 0.2µg 1%
Monounsaturated fat 0.234g 0.01g 1%
Saturated fat 0.222g 0.028g 1%
Polyunsaturated fat 0.174g 0.057g 1%
Fats 0.9g 0.13g 1%
Vitamin E 0.12mg 1%
Net carbs 28.1g 2.81g N/A
Sugar 1.66g N/A
Vitamin B6 0.075mg 0.076mg 0%
Tryptophan 0.252mg 0.011mg 0%
Threonine 0.451mg 0.04mg 0%
Isoleucine 0.425mg 0.044mg 0%
Leucine 0.64mg 0.077mg 0%
Lysine 0.592mg 0.039mg 0%
Methionine 0.143mg 0.001mg 0%
Phenylalanine 0.451mg 0.047mg 0%
Valine 0.599mg 0.063mg 0%
Histidine 0.241mg 0.015mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean 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
15%
Winged bean
13%
Chayote
Minerals Daily Need Coverage Score
75%
Winged bean
13%
Chayote

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 1.66g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.3)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Chayote
Chayote contains less Sodium (difference - 33mg)
Which food is lower in Saturated fat?
Chayote
Chayote is lower in Saturated fat (difference - 0.194g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Chayote
Chayote is relatively richer in vitamins
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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.