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Almonds vs. Mamey Sapote — In-Depth Nutrition Comparison

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A recap on differences between almonds and mamey Sapote

  • Almonds have more vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, iron, fiber, and zinc; however, mamey Sapote is higher in vitamin B6.
  • Almonds cover your daily vitamin E needs 157% more than mamey Sapote.
  • Mamey Sapote contains 25 times less magnesium than almonds. Almonds contain 270mg of magnesium, while mamey Sapote contains 11mg.

Food varieties used in this article are Nuts, almonds and Sapote, mamey, raw.

Infographic

Almonds vs Mamey Sapote infographic
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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.
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 5.4% 40% 29% 71% 5.2% 11% 0.91% 27% 0%
Contains more MagnesiumMagnesium +2354.5%
Contains more CalciumCalcium +1394.4%
Contains more PotassiumPotassium +61.5%
Contains more IronIron +375.6%
Contains more CopperCopper +384%
Contains more ZincZinc +1542.1%
Contains more PhosphorusPhosphorus +1750%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +968.1%
Contains more SeleniumSelenium +∞%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 77% 2.3% 42% 0% 3.3% 27% 27% 24% 166% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +1114.7%
Contains more Vitamin B1Vitamin B1 +1476.9%
Contains more Vitamin B2Vitamin B2 +881%
Contains more Vitamin B3Vitamin B3 +152.7%
Contains more Vitamin B5Vitamin B5 +18.6%
Contains more FolateFolate +528.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +425.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Contains more ProteinProtein +1358.6%
Contains more FatsFats +10754.3%
Contains more OtherOther +164.3%
Contains more CarbsCarbs +49%
Contains more WaterWater +1371%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
46% 28% 26%
Saturated fat: Sat. Fat 0.169 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.097 g
Contains more Mono. FatMonounsaturated fat +30832.4%
Contains more Poly. FatPolyunsaturated fat +12610.3%
Contains less Sat. FatSaturated fat -95.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
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
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +779.2%
Contains more GlucoseGlucose +4611.8%
Contains more FructoseFructose +6863.6%
Contains more MaltoseMaltose +850%
~equal in Sucrose ~4.09g
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Mamey Sapote DV% diff.
Vitamin E 25.63mg 2.11mg 157%
Copper 1.031mg 0.213mg 91%
Manganese 2.179mg 0.204mg 86%
Polyunsaturated fat 12.329g 0.097g 82%
Vitamin B2 1.138mg 0.116mg 79%
Monounsaturated fat 31.551g 0.102g 79%
Fats 49.93g 0.46g 76%
Phosphorus 481mg 26mg 65%
Magnesium 270mg 11mg 62%
Vitamin B6 0.137mg 0.72mg 45%
Protein 21.15g 1.45g 39%
Iron 3.71mg 0.78mg 37%
Fiber 12.5g 5.4g 28%
Zinc 3.12mg 0.19mg 27%
Vitamin C 0mg 23mg 26%
Calcium 269mg 18mg 25%
Calories 579kcal 124kcal 23%
Saturated fat 3.802g 0.169g 17%
Vitamin B1 0.205mg 0.013mg 16%
Vitamin B3 3.618mg 1.432mg 14%
Fructose 0.11g 7.66g 9%
Folate 44µg 7µg 9%
Choline 52.1mg 9%
Potassium 733mg 454mg 8%
Selenium 4.1µg 7%
Carbs 21.55g 32.1g 4%
Starch 0.72g 6.33g 2%
Vitamin A 0µg 7µg 1%
Vitamin B5 0.471mg 0.397mg 1%
Net carbs 9.05g 26.7g N/A
Sugar 4.35g 20.14g N/A
Sodium 1mg 7mg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.049mg 0%
Threonine 0.601mg 0.085mg 0%
Isoleucine 0.751mg 0.061mg 0%
Leucine 1.473mg 0.073mg 0%
Lysine 0.568mg 0.073mg 0%
Methionine 0.157mg 0.024mg 0%
Phenylalanine 1.132mg 0.061mg 0%
Valine 0.855mg 0.073mg 0%
Histidine 0.539mg 0.049mg 0%
Omega-3 - ALA 0.003g 0.082g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 12.32g 0.011g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Mamey Sapote
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
29%
Mamey Sapote
Minerals Daily Need Coverage Score
142%
Almonds
20%
Mamey Sapote

Comparison summary

Which food is lower in Saturated fat?
Mamey Sapote
Mamey Sapote is lower in Saturated fat (difference - 3.633g)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 15.79g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 6mg)
Which food is cheaper?
Almonds
Almonds is cheaper (difference - $0.6)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.