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  6. Beans vs. Mamey Sapote

Beans vs. Mamey Sapote — In-Depth Nutrition Comparison

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Summary of differences between beans and mamey Sapote

  • Beans have more vitamin B1, phosphorus, and zinc; however, mamey Sapote is higher in vitamin B6, vitamin C, vitamin E, vitamin B3, and iron.
  • Mamey Sapote covers your daily need for vitamin B6, 45% more than beans.
  • Beans have 12 times more vitamin B1 than mamey Sapote. While beans have 0.15mg of vitamin B1, mamey Sapote has only 0.013mg.

These are the specific foods used in this comparison Beans, baked, canned, no salt added and Sapote, mamey, raw.

Infographic

Beans 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.
Beans
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 +190.9%
Contains more CalciumCalcium +177.8%
Contains more ZincZinc +636.8%
Contains more PhosphorusPhosphorus +300%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +53.4%
Contains more IronIron +169%
~equal in Copper ~0.213mg

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.
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 B1Vitamin B1 +1053.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +242.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +641.9%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin EVitamin E +1306.7%
Contains more Vitamin B2Vitamin B2 +93.3%
Contains more Vitamin B3Vitamin B3 +233%
Contains more Vitamin B6Vitamin B6 +453.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Mamey Sapote DV% diff.
Vitamin B6 0.13mg 0.72mg 45%
Vitamin C 3.1mg 23mg 22%
Vitamin E 0.15mg 2.11mg 13%
Vitamin B1 0.15mg 0.013mg 11%
Zinc 1.4mg 0.19mg 11%
Phosphorus 104mg 26mg 11%
Fructose 7.66g 10%
Manganese 0.204mg 9%
Selenium 4.5µg 8%
Vitamin B5 0.397mg 8%
Protein 4.8g 1.45g 7%
Iron 0.29mg 0.78mg 6%
Choline 30.8mg 6%
Vitamin B3 0.43mg 1.432mg 6%
Magnesium 32mg 11mg 5%
Potassium 296mg 454mg 5%
Vitamin B2 0.06mg 0.116mg 4%
Carbs 20.49g 32.1g 4%
Folate 24µg 7µg 4%
Starch 6.33g 3%
Calcium 50mg 18mg 3%
Vitamin K 0.8µg 1%
Polyunsaturated fat 0.172g 0.097g 1%
Calories 105kcal 124kcal 1%
Copper 0.206mg 0.213mg 1%
Fats 0.4g 0.46g 0%
Net carbs 14.99g 26.7g N/A
Sugar 7.78g 20.14g N/A
Fiber 5.5g 5.4g 0%
Sodium 1mg 7mg 0%
Vitamin A 5µg 7µg 0%
Saturated fat 0.103g 0.169g 0%
Monounsaturated fat 0.035g 0.102g 0%
Tryptophan 0.049mg 0%
Threonine 0.085mg 0%
Isoleucine 0.061mg 0%
Leucine 0.073mg 0%
Lysine 0.073mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.061mg 0%
Valine 0.073mg 0%
Histidine 0.049mg 0%
Omega-3 - ALA 0.082g N/A
Omega-6 - Linoleic acid 0.011g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +231%
Contains more WaterWater +11.9%
Contains more OtherOther +52.7%
Contains more FatsFats +15%
Contains more CarbsCarbs +56.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 less Sat. FatSaturated fat -39.1%
Contains more Poly. FatPolyunsaturated fat +77.3%
Contains more Mono. FatMonounsaturated fat +191.4%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.