Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Elderberry
  5. Compare
  6. Elderberry vs. Mamey Sapote

Elderberry vs. Mamey Sapote — In-Depth Nutrition Comparison

Compare

Important differences between Elderberry and Mamey Sapote

  • Elderberry has more Vitamin C, Iron, and Fiber, however, Mamey Sapote has more Vitamin B6, Copper, Vitamin B3, Vitamin B5, and Potassium.
  • Mamey Sapote's daily need coverage for Vitamin B6 is 38% more.
  • Elderberry has 2 times more Iron than Mamey Sapote. Elderberry has 1.6mg of Iron, while Mamey Sapote has 0.78mg.

The food varieties used in the comparison are Elderberries, raw and Sapote, mamey, raw.

Infographic

Elderberry vs Mamey Sapote 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.
Elderberry
Elderberry
5
:
5
Mamey Sapote
Mamey Sapote
Contains more Calcium +111.1%
Contains more Iron +105.1%
Contains more Phosphorus +50%
Contains less Sodium -14.3%
Contains more Magnesium +120%
Contains more Potassium +62.1%
Contains more Zinc +72.7%
Contains more Copper +249.2%
Elderberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
Mamey Sapote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 8% 12% 41% 1% 6% 71% 27% 0%
Contains more Calcium +111.1%
Contains more Iron +105.1%
Contains more Phosphorus +50%
Contains less Sodium -14.3%
Contains more Magnesium +120%
Contains more Potassium +62.1%
Contains more Zinc +72.7%
Contains more Copper +249.2%

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.
Elderberry
Elderberry
3
:
6
Mamey Sapote
Mamey Sapote
Contains more Vitamin A +319.6%
Contains more Vitamin C +56.5%
Contains more Vitamin B1 +438.5%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B3 +186.4%
Contains more Vitamin B5 +183.6%
Contains more Vitamin B6 +213%
Contains more Folate +16.7%
Elderberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 120% 18% 14% 10% 9% 54% 5% 0% 0%
Mamey Sapote
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 43% 0% 77% 4% 27% 27% 24% 167% 6% 0% 0%
Contains more Vitamin A +319.6%
Contains more Vitamin C +56.5%
Contains more Vitamin B1 +438.5%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B3 +186.4%
Contains more Vitamin B5 +183.6%
Contains more Vitamin B6 +213%
Contains more Folate +16.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Elderberry
Elderberry
2
:
3
Mamey Sapote
Mamey Sapote
Contains more Water +23%
Contains more Protein +119.7%
Contains more Carbs +74.5%
Contains more Other +75%
Equal in Fats - 0.46
Elderberry
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Mamey Sapote
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Contains more Water +23%
Contains more Protein +119.7%
Contains more Carbs +74.5%
Contains more Other +75%
Equal in Fats - 0.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Elderberry
Elderberry
2
:
1
Mamey Sapote
Mamey Sapote
Contains less Saturated Fat -86.4%
Contains more Polyunsaturated fat +154.6%
Contains more Monounsaturated Fat +27.5%
Elderberry
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
Mamey Sapote
46% 28% 26%
Saturated Fat: 0.169 g
Monounsaturated Fat: 0.102 g
Polyunsaturated fat: 0.097 g
Contains less Saturated Fat -86.4%
Contains more Polyunsaturated fat +154.6%
Contains more Monounsaturated Fat +27.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Elderberry Mamey Sapote Opinion
Net carbs 11.4g 26.7g Mamey Sapote
Protein 0.66g 1.45g Mamey Sapote
Fats 0.5g 0.46g Elderberry
Carbs 18.4g 32.1g Mamey Sapote
Calories 73kcal 124kcal Mamey Sapote
Starch 6.33g Mamey Sapote
Fructose 7.66g Mamey Sapote
Sugar 20.14g Elderberry
Fiber 7g 5.4g Elderberry
Calcium 38mg 18mg Elderberry
Iron 1.6mg 0.78mg Elderberry
Magnesium 5mg 11mg Mamey Sapote
Phosphorus 39mg 26mg Elderberry
Potassium 280mg 454mg Mamey Sapote
Sodium 6mg 7mg Elderberry
Zinc 0.11mg 0.19mg Mamey Sapote
Copper 0.061mg 0.213mg Mamey Sapote
Manganese 0.204mg Mamey Sapote
Selenium 0.6µg Elderberry
Vitamin A 600IU 143IU Elderberry
Vitamin A RAE 30µg 7µg Elderberry
Vitamin E 2.11mg Mamey Sapote
Vitamin C 36mg 23mg Elderberry
Vitamin B1 0.07mg 0.013mg Elderberry
Vitamin B2 0.06mg 0.116mg Mamey Sapote
Vitamin B3 0.5mg 1.432mg Mamey Sapote
Vitamin B5 0.14mg 0.397mg Mamey Sapote
Vitamin B6 0.23mg 0.72mg Mamey Sapote
Folate 6µg 7µg Mamey Sapote
Tryptophan 0.013mg 0.049mg Mamey Sapote
Threonine 0.027mg 0.085mg Mamey Sapote
Isoleucine 0.027mg 0.061mg Mamey Sapote
Leucine 0.06mg 0.073mg Mamey Sapote
Lysine 0.026mg 0.073mg Mamey Sapote
Methionine 0.014mg 0.024mg Mamey Sapote
Phenylalanine 0.04mg 0.061mg Mamey Sapote
Valine 0.033mg 0.073mg Mamey Sapote
Histidine 0.015mg 0.049mg Mamey Sapote
Saturated Fat 0.023g 0.169g Elderberry
Monounsaturated Fat 0.08g 0.102g Mamey Sapote
Polyunsaturated fat 0.247g 0.097g Elderberry
Omega-6 - Linoleic acid 0.011g Mamey Sapote
Omega-3 - ALA 0.082g Mamey Sapote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Elderberry Mamey Sapote
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Elderberry
Elderberry vs Mulberry
Mulberry
Elderberry
Elderberry vs Blueberry
Blueberry
Elderberry
Elderberry vs Blackberry
Blackberry
Mamey Sapote
Mamey Sapote vs Sapodilla
Sapodilla
Mamey Sapote
Mamey Sapote vs Garden rhubarb
Garden rhubarb
Mamey Sapote
Mamey Sapote vs Soursop
Soursop

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
22%
Elderberry
32%
Mamey Sapote
Minerals Daily Need Coverage Score
14%
Elderberry
20%
Mamey Sapote

Comparison summary

Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 20.14g)
Which food contains less Sodium?
Elderberry
Elderberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Elderberry
Elderberry is lower in Saturated Fat (difference - 0.146g)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/nutrients
  2. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/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.