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  6. Cauliflower vs. Mamey Sapote

Cauliflower vs. Mamey Sapote — In-Depth Nutrition Comparison

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How are Cauliflower and Mamey Sapote different?

  • Cauliflower is higher in Vitamin C, Folate, and Vitamin B5, however, Mamey Sapote is richer in Vitamin B6, Copper, Fiber, Vitamin E , and Vitamin B3.
  • Daily need coverage for Vitamin B6 from Mamey Sapote is 41% higher.
  • Cauliflower contains 8 times more Folate than Mamey Sapote. While Cauliflower contains 57µg of Folate, Mamey Sapote contains only 7µg.
  • Cauliflower has less Sugar.

Cauliflower, raw and Sapote, mamey, raw are the varieties used in this article.

Infographic

Cauliflower vs Mamey Sapote infographic
Infographic link

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.
Cauliflower
Cauliflower
5
:
5
Mamey Sapote
Mamey Sapote
Contains more Calcium +22.2%
Contains more Magnesium +36.4%
Contains more Phosphorus +69.2%
Contains more Zinc +42.1%
Contains more Iron +85.7%
Contains more Potassium +51.8%
Contains less Sodium -76.7%
Contains more Copper +446.2%
Contains more Manganese +31.6%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Mamey Sapote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 8% 12% 41% 1% 6% 71% 27% 0%
Contains more Calcium +22.2%
Contains more Magnesium +36.4%
Contains more Phosphorus +69.2%
Contains more Zinc +42.1%
Contains more Iron +85.7%
Contains more Potassium +51.8%
Contains less Sodium -76.7%
Contains more Copper +446.2%
Contains more Manganese +31.6%

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.
Cauliflower
Cauliflower
6
:
5
Mamey Sapote
Mamey Sapote
Contains more Vitamin C +109.6%
Contains more Vitamin B1 +284.6%
Contains more Vitamin B5 +68%
Contains more Folate +714.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +2537.5%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B3 +182.4%
Contains more Vitamin B6 +291.3%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Mamey Sapote
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 43% 0% 77% 4% 27% 27% 24% 167% 6% 0% 0%
Contains more Vitamin C +109.6%
Contains more Vitamin B1 +284.6%
Contains more Vitamin B5 +68%
Contains more Folate +714.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +2537.5%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B3 +182.4%
Contains more Vitamin B6 +291.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
2
:
3
Mamey Sapote
Mamey Sapote
Contains more Protein +32.4%
Contains more Water +41.9%
Contains more Fats +64.3%
Contains more Carbs +545.9%
Contains more Other +47.4%
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Mamey Sapote
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Contains more Protein +32.4%
Contains more Water +41.9%
Contains more Fats +64.3%
Contains more Carbs +545.9%
Contains more Other +47.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Mamey Sapote
Mamey Sapote
Contains less Saturated Fat -23.1%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +212.9%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Mamey Sapote
46% 28% 26%
Saturated Fat: 0.169 g
Monounsaturated Fat: 0.102 g
Polyunsaturated fat: 0.097 g
Contains less Saturated Fat -23.1%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +212.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cauliflower
Cauliflower
0
:
5
Mamey Sapote
Mamey Sapote
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +752.1%
Contains more Fructose +689.7%
Contains more Maltose +∞%
Cauliflower
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Mamey Sapote
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 Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +752.1%
Contains more Fructose +689.7%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Mamey Sapote
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar 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 Cauliflower Mamey Sapote Opinion
Net carbs 2.97g 26.7g Mamey Sapote
Protein 1.92g 1.45g Cauliflower
Fats 0.28g 0.46g Mamey Sapote
Carbs 4.97g 32.1g Mamey Sapote
Calories 25kcal 124kcal Mamey Sapote
Starch 6.33g Mamey Sapote
Fructose 0.97g 7.66g Mamey Sapote
Sugar 1.91g 20.14g Cauliflower
Fiber 2g 5.4g Mamey Sapote
Calcium 22mg 18mg Cauliflower
Iron 0.42mg 0.78mg Mamey Sapote
Magnesium 15mg 11mg Cauliflower
Phosphorus 44mg 26mg Cauliflower
Potassium 299mg 454mg Mamey Sapote
Sodium 30mg 7mg Mamey Sapote
Zinc 0.27mg 0.19mg Cauliflower
Copper 0.039mg 0.213mg Mamey Sapote
Manganese 0.155mg 0.204mg Mamey Sapote
Selenium 0.6µg Cauliflower
Vitamin A 0IU 143IU Mamey Sapote
Vitamin A RAE 0µg 7µg Mamey Sapote
Vitamin E 0.08mg 2.11mg Mamey Sapote
Vitamin C 48.2mg 23mg Cauliflower
Vitamin B1 0.05mg 0.013mg Cauliflower
Vitamin B2 0.06mg 0.116mg Mamey Sapote
Vitamin B3 0.507mg 1.432mg Mamey Sapote
Vitamin B5 0.667mg 0.397mg Cauliflower
Vitamin B6 0.184mg 0.72mg Mamey Sapote
Folate 57µg 7µg Cauliflower
Vitamin K 15.5µg Cauliflower
Tryptophan 0.02mg 0.049mg Mamey Sapote
Threonine 0.076mg 0.085mg Mamey Sapote
Isoleucine 0.071mg 0.061mg Cauliflower
Leucine 0.106mg 0.073mg Cauliflower
Lysine 0.217mg 0.073mg Cauliflower
Methionine 0.02mg 0.024mg Mamey Sapote
Phenylalanine 0.065mg 0.061mg Cauliflower
Valine 0.125mg 0.073mg Cauliflower
Histidine 0.056mg 0.049mg Cauliflower
Saturated Fat 0.13g 0.169g Cauliflower
Monounsaturated Fat 0.034g 0.102g Mamey Sapote
Polyunsaturated fat 0.031g 0.097g Mamey Sapote
Omega-6 - Linoleic acid 0.013g 0.011g Cauliflower
Omega-3 - ALA 0.015g 0.082g Mamey Sapote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Mamey Sapote
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
30%
Cauliflower
32%
Mamey Sapote
Minerals Daily Need Coverage Score
13%
Cauliflower
20%
Mamey Sapote

Comparison summary

Which food contains less Sodium?
Mamey Sapote
Mamey Sapote contains less Sodium (difference - 23mg)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 18.23g)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.039g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $2.6)
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

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.