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Cooking plantain vs Mamey Sapote - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 38)
Which food contains less Sugars?
Cooking plantain
Cooking plantain contains less Sugars (difference - 5.14g)
Which food contains less Sodium?
Cooking plantain
Cooking plantain contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cooking plantain
Cooking plantain is lower in Saturated Fat (difference - 0.026g)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cooking plantain Mamey Sapote
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cooking plantain Mamey Sapote
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Cooking plantain
27
Mamey Sapote
Mineral Summary Score
13
Cooking plantain
14
Mamey Sapote

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Magnesium +236.4%
Contains more Phosphorus +30.8%
Contains less Sodium -42.9%
Contains more Iron +30%
Contains more Calcium +500%
Contains more Copper +163%
Contains more Zinc +35.7%
Equal in Potassium - 454
Contains more Magnesium +236.4%
Contains more Phosphorus +30.8%
Contains less Sodium -42.9%
Contains more Iron +30%
Contains more Calcium +500%
Contains more Copper +163%
Contains more Zinc +35.7%
Equal in Potassium - 454

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +688.1%
Contains more Vitamin B1 +300%
Contains more Vitamin C +25%
Contains more Vitamin E +1407.1%
Contains more Vitamin B2 +114.8%
Contains more Vitamin B3 +108.7%
Contains more Vitamin B5 +52.7%
Contains more Vitamin B6 +140.8%
Contains more Vitamin A +688.1%
Contains more Vitamin B1 +300%
Contains more Vitamin C +25%
Contains more Vitamin E +1407.1%
Contains more Vitamin B2 +114.8%
Contains more Vitamin B3 +108.7%
Contains more Vitamin B5 +52.7%
Contains more Vitamin B6 +140.8%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
8%
Cooking plantain
9%
Mamey Sapote
Carbohydrates
32%
Cooking plantain
32%
Mamey Sapote
Fats
2%
Cooking plantain
2%
Mamey Sapote

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cooking plantain Mamey Sapote Opinion
Calories 122 124 Mamey Sapote
Protein 1.3 1.45 Mamey Sapote
Fats 0.37 0.46 Mamey Sapote
Vitamin C 18.4 23 Mamey Sapote
Carbs 31.89 32.1 Mamey Sapote
Cholesterol 0 0
Vitamin D 0 Cooking plantain
Iron 0.6 0.78 Mamey Sapote
Calcium 3 18 Mamey Sapote
Potassium 499 454 Cooking plantain
Magnesium 37 11 Cooking plantain
Sugars 15 20.14 Mamey Sapote
Fiber 2.3 5.4 Mamey Sapote
Copper 0.081 0.213 Mamey Sapote
Zinc 0.14 0.19 Mamey Sapote
Starch 6.33 Mamey Sapote
Phosphorus 34 26 Cooking plantain
Sodium 4 7 Cooking plantain
Vitamin A 1127 143 Cooking plantain
Vitamin E 0.14 2.11 Mamey Sapote
Vitamin D 0 Cooking plantain
Vitamin B1 0.052 0.013 Cooking plantain
Vitamin B2 0.054 0.116 Mamey Sapote
Vitamin B3 0.686 1.432 Mamey Sapote
Vitamin B5 0.26 0.397 Mamey Sapote
Vitamin B6 0.299 0.72 Mamey Sapote
Vitamin B12 0 0
Vitamin K 0.7 Cooking plantain
Folic acid (B9) 0 Cooking plantain
Trans Fat 0 0
Saturated Fat 0.143 0.169 Cooking plantain
Monounsaturated Fat 0.032 0.102 Mamey Sapote
Polyunsaturated fat 0.069 0.097 Mamey Sapote
Tryptophan 0.015 0.049 Mamey Sapote
Threonine 0.034 0.085 Mamey Sapote
Isoleucine 0.036 0.061 Mamey Sapote
Leucine 0.059 0.073 Mamey Sapote
Lysine 0.06 0.073 Mamey Sapote
Methionine 0.017 0.024 Mamey Sapote
Phenylalanine 0.044 0.061 Mamey Sapote
Valine 0.046 0.073 Mamey Sapote
Histidine 0.064 0.049 Cooking plantain
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.