Mamey Sapote vs. Elderberry — In-Depth Nutrition Comparison
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Important differences between Mamey Sapote and Elderberry
- Mamey Sapote has more Vitamin B6, Copper, Vitamin B3, Vitamin B5, and Potassium, however, Elderberry has more Vitamin C, Iron, and Fiber.
- Mamey Sapote's daily need coverage for Vitamin B6 is 38% more.
- Mamey Sapote has 3 times more Copper than Elderberry. Mamey Sapote has 0.213mg of Copper, while Elderberry has 0.061mg.
The food varieties used in the comparison are Sapote, mamey, raw and Elderberries, raw.
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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.
Contains
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Magnesium
+120%
Contains
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Potassium
+62.1%
Contains
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Zinc
+72.7%
Contains
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Copper
+249.2%
Contains
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Calcium
+111.1%
Contains
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Iron
+105.1%
Contains
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Phosphorus
+50%
Contains
less
Sodium
-14.3%
Contains
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Magnesium
+120%
Contains
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Potassium
+62.1%
Contains
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Zinc
+72.7%
Contains
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Copper
+249.2%
Contains
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Calcium
+111.1%
Contains
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Iron
+105.1%
Contains
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Phosphorus
+50%
Contains
less
Sodium
-14.3%
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.
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Contains
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Vitamin B2
+93.3%
Contains
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Vitamin B3
+186.4%
Contains
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Vitamin B5
+183.6%
Contains
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Vitamin B6
+213%
Contains
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Folate
+16.7%
Contains
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Vitamin A
+319.6%
Contains
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Vitamin C
+56.5%
Contains
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Vitamin B1
+438.5%
Contains
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Vitamin B2
+93.3%
Contains
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Vitamin B3
+186.4%
Contains
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Vitamin B5
+183.6%
Contains
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Vitamin B6
+213%
Contains
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Folate
+16.7%
Contains
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Vitamin A
+319.6%
Contains
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Vitamin C
+56.5%
Contains
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Vitamin B1
+438.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+119.7%
Contains
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Carbs
+74.5%
Contains
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Other
+75%
Contains
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Water
+23%
Equal in Fats - 0.5
Protein:
1.45 g
Fats:
0.46 g
Carbs:
32.1 g
Water:
64.87 g
Other:
1.12 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Contains
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Protein
+119.7%
Contains
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Carbs
+74.5%
Contains
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Other
+75%
Contains
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Water
+23%
Equal in Fats - 0.5
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+27.5%
Contains
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Saturated Fat
-86.4%
Contains
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Polyunsaturated fat
+154.6%
Saturated Fat:
0.169 g
Monounsaturated Fat:
0.102 g
Polyunsaturated fat:
0.097 g
Saturated Fat:
0.023 g
Monounsaturated Fat:
0.08 g
Polyunsaturated fat:
0.247 g
Contains
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Monounsaturated Fat
+27.5%
Contains
less
Saturated Fat
-86.4%
Contains
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Polyunsaturated fat
+154.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 26.7g | 11.4g |
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| Protein | 1.45g | 0.66g |
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| Fats | 0.46g | 0.5g |
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| Carbs | 32.1g | 18.4g |
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| Calories | 124kcal | 73kcal |
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| Starch | 6.33g |
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| Fructose | 7.66g |
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| Sugar | 20.14g |
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| Fiber | 5.4g | 7g |
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| Calcium | 18mg | 38mg |
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| Iron | 0.78mg | 1.6mg |
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| Magnesium | 11mg | 5mg |
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| Phosphorus | 26mg | 39mg |
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| Potassium | 454mg | 280mg |
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| Sodium | 7mg | 6mg |
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| Zinc | 0.19mg | 0.11mg |
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| Copper | 0.213mg | 0.061mg |
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| Manganese | 0.204mg |
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| Selenium | 0.6µg |
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| Vitamin A | 143IU | 600IU |
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| Vitamin A RAE | 7µg | 30µg |
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| Vitamin E | 2.11mg |
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| Vitamin C | 23mg | 36mg |
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| Vitamin B1 | 0.013mg | 0.07mg |
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| Vitamin B2 | 0.116mg | 0.06mg |
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| Vitamin B3 | 1.432mg | 0.5mg |
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| Vitamin B5 | 0.397mg | 0.14mg |
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| Vitamin B6 | 0.72mg | 0.23mg |
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| Folate | 7µg | 6µg |
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| Tryptophan | 0.049mg | 0.013mg |
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| Threonine | 0.085mg | 0.027mg |
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| Isoleucine | 0.061mg | 0.027mg |
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| Leucine | 0.073mg | 0.06mg |
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| Lysine | 0.073mg | 0.026mg |
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| Methionine | 0.024mg | 0.014mg |
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| Phenylalanine | 0.061mg | 0.04mg |
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| Valine | 0.073mg | 0.033mg |
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| Histidine | 0.049mg | 0.015mg |
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| Saturated Fat | 0.169g | 0.023g |
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| Monounsaturated Fat | 0.102g | 0.08g |
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| Polyunsaturated fat | 0.097g | 0.247g |
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| Omega-6 - Linoleic acid | 0.011g |
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| Omega-3 - ALA | 0.082g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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%
22%
Minerals Daily Need Coverage Score
20%
14%
Comparison summary
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 20.14g)
Which food contains less Sodium?
Elderberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Elderberry is lower in Saturated Fat (difference - 0.146g)
Which food is cheaper?
Elderberry is cheaper (difference - $3)
Which food contains less Cholesterol?
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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?
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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.