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  6. Black gram vs. Mamey Sapote

Black gram vs. Mamey Sapote — In-Depth Nutrition Comparison

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What are the differences between black gram and mamey Sapote?

  • Black gram is higher in copper, iron, magnesium, manganese, folate, fiber, phosphorus, and zinc, yet mamey Sapote is higher in vitamin B6 and vitamin C.
  • Black gram's daily need coverage for copper is 85% more.
  • Black gram has 31 times more folate than mamey Sapote. While black gram has 216µg of folate, mamey Sapote has only 7µg.

We used Mungo beans, mature seeds, raw and Sapote, mamey, raw types in this article.

Infographic

Black gram 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
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 +2327.3%
Contains more CalciumCalcium +666.7%
Contains more PotassiumPotassium +116.5%
Contains more IronIron +870.5%
Contains more CopperCopper +360.6%
Contains more ZincZinc +1663.2%
Contains more PhosphorusPhosphorus +1357.7%
Contains more ManganeseManganese +648.5%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -81.6%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
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 +2000%
Contains more Vitamin B2Vitamin B2 +119%
Contains more Vitamin B5Vitamin B5 +128.2%
Contains more FolateFolate +2985.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B6Vitamin B6 +156.2%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.432mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Mamey Sapote DV% diff.
Copper 0.981mg 0.213mg 85%
Iron 7.57mg 0.78mg 85%
Magnesium 267mg 11mg 61%
Manganese 1.527mg 0.204mg 58%
Fiber 18.3g 5.4g 52%
Folate 216µg 7µg 52%
Phosphorus 379mg 26mg 50%
Protein 25.21g 1.45g 48%
Vitamin B6 0.281mg 0.72mg 34%
Zinc 3.35mg 0.19mg 29%
Vitamin C 0mg 23mg 26%
Vitamin B1 0.273mg 0.013mg 22%
Potassium 983mg 454mg 16%
Selenium 8.2µg 15%
Vitamin E 2.11mg 14%
Calcium 138mg 18mg 12%
Vitamin B2 0.254mg 0.116mg 11%
Calories 341kcal 124kcal 11%
Vitamin B5 0.906mg 0.397mg 10%
Fructose 7.66g 10%
Carbs 58.99g 32.1g 9%
Polyunsaturated fat 1.071g 0.097g 6%
Starch 6.33g 3%
Fats 1.64g 0.46g 2%
Vitamin A 1µg 7µg 1%
Sodium 38mg 7mg 1%
Net carbs 40.69g 26.7g N/A
Sugar 20.14g N/A
Vitamin B3 1.447mg 1.432mg 0%
Saturated fat 0.114g 0.169g 0%
Monounsaturated fat 0.085g 0.102g 0%
Tryptophan 0.263mg 0.049mg 0%
Threonine 0.875mg 0.085mg 0%
Isoleucine 1.287mg 0.061mg 0%
Leucine 2.089mg 0.073mg 0%
Lysine 1.674mg 0.073mg 0%
Methionine 0.367mg 0.024mg 0%
Phenylalanine 1.473mg 0.061mg 0%
Valine 1.416mg 0.073mg 0%
Histidine 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 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 +1638.6%
Contains more FatsFats +256.5%
Contains more CarbsCarbs +83.8%
Contains more OtherOther +200%
Contains more WaterWater +500.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 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 -32.5%
Contains more Poly. FatPolyunsaturated fat +1004.1%
Contains more Mono. FatMonounsaturated fat +20%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.