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  6. Mamey Sapote vs. Avocado

Mamey Sapote vs. Avocado — In-Depth Nutrition Comparison

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Differences between Mamey Sapote and Avocado

  • Mamey Sapote has more Vitamin B6, and Vitamin C, while Avocado has more Vitamin B5, Folate, Fiber, and Monounsaturated Fat.
  • Mamey Sapote's daily need coverage for Vitamin B6 is 36% higher.
  • Avocado contains 2 times less Vitamin C than Mamey Sapote. Mamey Sapote contains 23mg of Vitamin C, while Avocado contains 10mg.
  • The amount of Saturated Fat in Mamey Sapote is lower.

The food types used in this comparison are Sapote, mamey, raw and Avocados, raw, all commercial varieties.

Infographic

Mamey Sapote vs Avocado 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.
Mamey Sapote
Mamey Sapote
4
:
5
Avocado
Avocado
Contains more Calcium +50%
Contains more Iron +41.8%
Contains more Copper +12.1%
Contains more Manganese +43.7%
Contains more Magnesium +163.6%
Contains more Phosphorus +100%
Contains more Zinc +236.8%
Equal in Potassium - 485
Equal in Sodium - 7
Mamey Sapote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 8% 12% 41% 1% 6% 71% 27% 0%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +50%
Contains more Iron +41.8%
Contains more Copper +12.1%
Contains more Manganese +43.7%
Contains more Magnesium +163.6%
Contains more Phosphorus +100%
Contains more Zinc +236.8%
Equal in Potassium - 485
Equal in Sodium - 7

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.
Mamey Sapote
Mamey Sapote
3
:
8
Avocado
Avocado
Contains more Vitamin C +130%
Contains more Vitamin B6 +180.2%
Contains more Vitamin B1 +415.4%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B3 +21.4%
Contains more Vitamin B5 +249.9%
Contains more Folate +1057.1%
Equal in Vitamin A - 146
Equal in Vitamin E - 2.07
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%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin C +130%
Contains more Vitamin B6 +180.2%
Contains more Vitamin B1 +415.4%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B3 +21.4%
Contains more Vitamin B5 +249.9%
Contains more Folate +1057.1%
Equal in Vitamin A - 146
Equal in Vitamin E - 2.07

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mamey Sapote
Mamey Sapote
1
:
4
Avocado
Avocado
Contains more Carbs +276.3%
Contains more Protein +37.9%
Contains more Fats +3087%
Contains more Water +12.9%
Contains more Other +41.1%
Mamey Sapote
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Carbs +276.3%
Contains more Protein +37.9%
Contains more Fats +3087%
Contains more Water +12.9%
Contains more Other +41.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mamey Sapote
Mamey Sapote
1
:
2
Avocado
Avocado
Contains less Saturated Fat -92.1%
Contains more Monounsaturated Fat +9506.9%
Contains more Polyunsaturated fat +1772.2%
Mamey Sapote
46% 28% 26%
Saturated Fat: 0.169 g
Monounsaturated Fat: 0.102 g
Polyunsaturated fat: 0.097 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -92.1%
Contains more Monounsaturated Fat +9506.9%
Contains more Polyunsaturated fat +1772.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mamey Sapote
Mamey Sapote
5
:
1
Avocado
Avocado
Contains more Starch +5654.5%
Contains more Sucrose +6716.7%
Contains more Glucose +2064.9%
Contains more Fructose +6283.3%
Contains more Maltose +∞%
Contains more Galactose +∞%
Mamey Sapote
24% 15% 30% 29%
Starch: 6.33 g
Sucrose: 4.09 g
Glucose: 8.01 g
Fructose: 7.66 g
Lactose: 0 g
Maltose: 0.38 g
Galactose: 0 g
Avocado
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Starch +5654.5%
Contains more Sucrose +6716.7%
Contains more Glucose +2064.9%
Contains more Fructose +6283.3%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mamey Sapote Avocado Opinion
Net carbs 26.7g 1.83g Mamey Sapote
Protein 1.45g 2g Avocado
Fats 0.46g 14.66g Avocado
Carbs 32.1g 8.53g Mamey Sapote
Calories 124kcal 160kcal Avocado
Starch 6.33g 0.11g Mamey Sapote
Fructose 7.66g 0.12g Mamey Sapote
Sugar 20.14g 0.66g Avocado
Fiber 5.4g 6.7g Avocado
Calcium 18mg 12mg Mamey Sapote
Iron 0.78mg 0.55mg Mamey Sapote
Magnesium 11mg 29mg Avocado
Phosphorus 26mg 52mg Avocado
Potassium 454mg 485mg Avocado
Sodium 7mg 7mg
Zinc 0.19mg 0.64mg Avocado
Copper 0.213mg 0.19mg Mamey Sapote
Manganese 0.204mg 0.142mg Mamey Sapote
Selenium 0.4µg Avocado
Vitamin A 143IU 146IU Avocado
Vitamin A RAE 7µg 7µg
Vitamin E 2.11mg 2.07mg Mamey Sapote
Vitamin C 23mg 10mg Mamey Sapote
Vitamin B1 0.013mg 0.067mg Avocado
Vitamin B2 0.116mg 0.13mg Avocado
Vitamin B3 1.432mg 1.738mg Avocado
Vitamin B5 0.397mg 1.389mg Avocado
Vitamin B6 0.72mg 0.257mg Mamey Sapote
Folate 7µg 81µg Avocado
Vitamin K 21µg Avocado
Tryptophan 0.049mg 0.025mg Mamey Sapote
Threonine 0.085mg 0.073mg Mamey Sapote
Isoleucine 0.061mg 0.084mg Avocado
Leucine 0.073mg 0.143mg Avocado
Lysine 0.073mg 0.132mg Avocado
Methionine 0.024mg 0.038mg Avocado
Phenylalanine 0.061mg 0.097mg Avocado
Valine 0.073mg 0.107mg Avocado
Histidine 0.049mg 0.049mg
Saturated Fat 0.169g 2.126g Mamey Sapote
Monounsaturated Fat 0.102g 9.799g Avocado
Polyunsaturated fat 0.097g 1.816g Avocado
Omega-6 - Linoleic acid 0.011g Mamey Sapote
Omega-6 - Gamma-linoleic acid 0g 0.015g Avocado
Omega-3 - ALA 0.082g 0.111g Avocado

Which food is preferable for your diet?

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

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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
32%
Mamey Sapote
35%
Avocado
Minerals Daily Need Coverage Score
20%
Mamey Sapote
21%
Avocado

Comparison summary

Which food is lower in Saturated Fat?
Mamey Sapote
Mamey Sapote is lower in Saturated Fat (difference - 1.957g)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 40)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 19.48g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $2.2)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.