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Blackberry vs Mamey Sapote - In-Depth Nutrition Comparison

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What are the main differences between Blackberry and Mamey Sapote?

  • Blackberry is richer in Manganese, yet Mamey Sapote is richer in Vitamin B6, Potassium, Vitamin B2, Vitamin E , and Copper.
  • Mamey Sapote's daily need coverage for Vitamin B6 is 53% higher.
  • Blackberry has 4 times more Folate than Mamey Sapote. Blackberry has 25µg of Folate, while Mamey Sapote has 7µg.
  • Blackberry contains less Sugar.

We used Blackberries, raw and Sapote, mamey, raw types in this comparison.

Infographic

Blackberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +61.1%
Contains more Magnesium +81.8%
Contains more Zinc +178.9%
Contains less Sodium -85.7%
Contains more Iron +25.8%
Contains more Potassium +180.2%
Contains more Copper +29.1%
Contains more Phosphorus +18.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 9% 15% 15% 56% 15% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 6% 41% 8% 71% 6% 12% 1%
Contains more Calcium +61.1%
Contains more Magnesium +81.8%
Contains more Zinc +178.9%
Contains less Sodium -85.7%
Contains more Iron +25.8%
Contains more Potassium +180.2%
Contains more Copper +29.1%
Contains more Phosphorus +18.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +49.7%
Contains more Vitamin B1 +53.8%
Contains more Folate +257.1%
Contains more Vitamin E +80.3%
Contains more Vitamin B2 +346.2%
Contains more Vitamin B3 +121.7%
Contains more Vitamin B5 +43.8%
Contains more Vitamin B6 +2300%
Equal in Vitamin C - 23
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 13% 24% 0% 5% 6% 13% 17% 7% 0% 50% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 9% 43% 0% 4% 27% 27% 24% 167% 0% 0% 6%
Contains more Vitamin A +49.7%
Contains more Vitamin B1 +53.8%
Contains more Folate +257.1%
Contains more Vitamin E +80.3%
Contains more Vitamin B2 +346.2%
Contains more Vitamin B3 +121.7%
Contains more Vitamin B5 +43.8%
Contains more Vitamin B6 +2300%
Equal in Vitamin C - 23

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Blackberry Mamey Sapote
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Blackberry Mamey Sapote Opinion
Calories 43kcal 124kcal Mamey Sapote
Protein 1.39g 1.45g Mamey Sapote
Fats 0.49g 0.46g Blackberry
Vitamin C 21mg 23mg Mamey Sapote
Net carbs 4.31g 26.7g Mamey Sapote
Carbs 9.61g 32.1g Mamey Sapote
Cholesterol 0mg 0mg
Vitamin D 0IU IU Blackberry
Iron 0.62mg 0.78mg Mamey Sapote
Calcium 29mg 18mg Blackberry
Potassium 162mg 454mg Mamey Sapote
Magnesium 20mg 11mg Blackberry
Sugar 4.88g 20.14g Blackberry
Fiber 5.3g 5.4g Mamey Sapote
Copper 0.165mg 0.213mg Mamey Sapote
Zinc 0.53mg 0.19mg Blackberry
Starch 0g 6.33g Mamey Sapote
Phosphorus 22mg 26mg Mamey Sapote
Sodium 1mg 7mg Blackberry
Vitamin A 214IU 143IU Blackberry
Vitamin E 1.17mg 2.11mg Mamey Sapote
Vitamin D 0µg µg Blackberry
Vitamin B1 0.02mg 0.013mg Blackberry
Vitamin B2 0.026mg 0.116mg Mamey Sapote
Vitamin B3 0.646mg 1.432mg Mamey Sapote
Vitamin B5 0.276mg 0.397mg Mamey Sapote
Vitamin B6 0.03mg 0.72mg Mamey Sapote
Vitamin B12 0µg 0µg
Vitamin K 19.8µg µg Blackberry
Folate 25µg 7µg Blackberry
Trans Fat 0g 0g
Saturated Fat 0.014g 0.169g Blackberry
Monounsaturated Fat 0.047g 0.102g Mamey Sapote
Polyunsaturated fat 0.28g 0.097g Blackberry
Tryptophan mg 0.049mg Mamey Sapote
Threonine mg 0.085mg Mamey Sapote
Isoleucine mg 0.061mg Mamey Sapote
Leucine mg 0.073mg Mamey Sapote
Lysine mg 0.073mg Mamey Sapote
Methionine mg 0.024mg Mamey Sapote
Phenylalanine mg 0.061mg Mamey Sapote
Valine mg 0.073mg Mamey Sapote
Histidine mg 0.049mg Mamey Sapote
Fructose 2.4g 7.66g Mamey Sapote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Mamey Sapote
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Blackberry
32
Mamey Sapote
Mineral Summary Score
17
Blackberry
21
Mamey Sapote

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Blackberry
9%
Mamey Sapote
Carbohydrates
10%
Blackberry
32%
Mamey Sapote
Fats
2%
Blackberry
2%
Mamey Sapote

Comparison summary

Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 25)
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 15.26g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.155g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $2.7)
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.
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.