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Wheat Bread vs. Mamey Sapote — In-Depth Nutrition Comparison

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How are wheat Bread and mamey Sapote different?

  • Wheat Bread is higher in manganese, iron, vitamin B1, vitamin B3, phosphorus, vitamin B2, and folate; however, mamey Sapote is richer in vitamin B6 and vitamin C.
  • Daily need coverage for manganese for wheat Bread is 51% higher.
  • Wheat Bread contains 86 times more sodium than mamey Sapote. While wheat Bread contains 601mg of sodium, mamey Sapote contains only 7mg.

Bread, wheat, toasted and Sapote, mamey, raw are the varieties used in this article.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 +436.4%
Contains more CalciumCalcium +816.7%
Contains more IronIron +424.4%
Contains more ZincZinc +673.7%
Contains more PhosphorusPhosphorus +623.1%
Contains more ManganeseManganese +575%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +103.6%
Contains less SodiumSodium -98.8%
~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.
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 +3276.9%
Contains more Vitamin B2Vitamin B2 +229.3%
Contains more Vitamin B3Vitamin B3 +336.5%
Contains more Vitamin B5Vitamin B5 +14.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1128.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +11400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +779.2%
Contains more Vitamin B6Vitamin B6 +370.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +793.8%
Contains more FatsFats +828.3%
Contains more CarbsCarbs +73.7%
Contains more OtherOther +147.3%
Contains more WaterWater +167.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 +899%
Contains more Poly. FatPolyunsaturated fat +1673.2%
Contains less Sat. FatSaturated fat -82.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Mamey Sapote DV% diff.
Selenium 33.4µg 61%
Manganese 1.377mg 0.204mg 51%
Vitamin B6 0.153mg 0.72mg 44%
Iron 4.09mg 0.78mg 41%
Vitamin B1 0.439mg 0.013mg 36%
Vitamin B3 6.25mg 1.432mg 30%
Sodium 601mg 7mg 26%
Vitamin C 0.2mg 23mg 25%
Protein 12.96g 1.45g 23%
Phosphorus 188mg 26mg 23%
Folate 86µg 7µg 20%
Vitamin B2 0.382mg 0.116mg 20%
Calcium 165mg 18mg 15%
Vitamin E 0.24mg 2.11mg 12%
Zinc 1.47mg 0.19mg 12%
Polyunsaturated fat 1.72g 0.097g 11%
Magnesium 59mg 11mg 11%
Fructose 7.66g 10%
Calories 313kcal 124kcal 9%
Carbs 55.77g 32.1g 8%
Potassium 223mg 454mg 7%
Fats 4.27g 0.46g 6%
Vitamin K 5.7µg 5%
Choline 22.1mg 4%
Saturated fat 0.989g 0.169g 4%
Starch 6.33g 3%
Fiber 4.7g 5.4g 3%
Copper 0.198mg 0.213mg 2%
Monounsaturated fat 1.019g 0.102g 2%
Vitamin A 0µg 7µg 1%
Vitamin B5 0.456mg 0.397mg 1%
Net carbs 51.07g 26.7g N/A
Sugar 6.42g 20.14g N/A
Tryptophan 0.092mg 0.049mg 0%
Threonine 0.299mg 0.085mg 0%
Isoleucine 0.258mg 0.061mg 0%
Leucine 0.461mg 0.073mg 0%
Lysine 0.215mg 0.073mg 0%
Methionine 0.105mg 0.024mg 0%
Phenylalanine 0.315mg 0.061mg 0%
Valine 0.31mg 0.073mg 0%
Histidine 0.15mg 0.049mg 0%
Omega-3 - ALA 0.161g 0.082g N/A
Omega-6 - Linoleic acid 0.011g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread 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
36%
Wheat Bread
29%
Mamey Sapote
Minerals Daily Need Coverage Score
89%
Wheat Bread
20%
Mamey Sapote

Comparison summary

Which food is lower in Sugar?
Wheat Bread
Wheat Bread is lower in Sugar (difference - 13.72g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $2.7)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food contains less Sodium?
Mamey Sapote
Mamey Sapote contains less Sodium (difference - 594mg)
Which food is lower in Saturated fat?
Mamey Sapote
Mamey Sapote is lower in Saturated fat (difference - 0.82g)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 60)
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.