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  6. Chayote vs. Borage

Chayote vs. Borage — In-Depth Nutrition Comparison

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Important differences between chayote and borage

  • Chayote has more folate; however, borage has more vitamin A, iron, vitamin C, potassium, magnesium, vitamin B2, calcium, manganese, and phosphorus.
  • Borage's daily need coverage for vitamin A is 84% more.
  • Chayote has 7 times more folate than borage. Chayote has 93µg of folate, while borage has 13µg.

The food varieties used in the comparison are Chayote, fruit, raw and Borage, raw.

Infographic

Chayote vs Borage 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 8.6% 5.1% 11% 13% 41% 20% 7.7% 0.26% 25% 1.1%
Borage
Borage
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 28% 41% 124% 43% 5.5% 23% 10% 46% 4.9%
Contains more ZincZinc +270%
Contains less SodiumSodium -97.5%
Contains more MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +447.1%
Contains more PotassiumPotassium +276%
Contains more IronIron +870.6%
Contains more PhosphorusPhosphorus +194.4%
Contains more ManganeseManganese +84.7%
Contains more SeleniumSelenium +350%
~equal in Copper ~0.13mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 26% 0% 0% 2.4% 6.3% 6.7% 8.8% 15% 18% 0% 10% 70%
Borage
Borage
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 117% 0% 70% 0% 15% 35% 17% 2.5% 19% 0% 0% 9.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +507.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +615.4%
Contains more Vitamin CVitamin C +354.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +140%
Contains more Vitamin B2Vitamin B2 +417.2%
Contains more Vitamin B3Vitamin B3 +91.5%
Contains more Vitamin B6Vitamin B6 +10.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chayote Borage DV% diff.
Iron 0.34mg 3.3mg 37%
Vitamin C 7.7mg 35mg 30%
Vitamin A 0µg 210µg 23%
Folate 93µg 13µg 20%
Magnesium 12mg 52mg 10%
Potassium 125mg 470mg 10%
Vitamin B2 0.029mg 0.15mg 9%
Calcium 17mg 93mg 8%
Fiber 1.7g 7%
Manganese 0.189mg 0.349mg 7%
Zinc 0.74mg 0.2mg 5%
Phosphorus 18mg 53mg 5%
Vitamin B5 0.249mg 0.041mg 4%
Sodium 2mg 80mg 3%
Vitamin B1 0.025mg 0.06mg 3%
Vitamin B3 0.47mg 0.9mg 3%
Vitamin K 4.1µg 3%
Protein 0.82g 1.8g 2%
Choline 9.2mg 2%
Fats 0.13g 0.7g 1%
Copper 0.123mg 0.13mg 1%
Vitamin E 0.12mg 1%
Selenium 0.2µg 0.9µg 1%
Vitamin B6 0.076mg 0.084mg 1%
Saturated fat 0.028g 0.17g 1%
Monounsaturated fat 0.01g 0.211g 1%
Calories 19kcal 21kcal 0%
Protein per 100 calories 4.3g 8.6g N/A
Calories per 10 g protein 232kcal 117kcal N/A
Weight per 100 calories 526g 476g N/A
Net carbs 2.81g 3.06g N/A
Carbs 4.51g 3.06g 0%
Sugar 1.66g N/A
Polyunsaturated fat 0.057g 0.109g 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 g
Borage
Borage
3
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Contains more CarbsCarbs +47.4%
Contains more ProteinProtein +119.5%
Contains more FatsFats +438.5%
Contains more OtherOther +380%
~equal in Water ~93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 11% 60%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.057 g
Borage
Borage
2
35% 43% 22%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains less Sat. FatSaturated fat -83.5%
Contains more Mono. FatMonounsaturated fat +2010%
Contains more Poly. FatPolyunsaturated fat +91.2%

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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. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/nutrients
  2. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/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.