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  6. Chard raw vs. Mamey Sapote

Chard raw vs. Mamey Sapote — In-Depth Nutrition Comparison

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Differences between chard raw and mamey Sapote

  • Chard raw has more vitamin A, magnesium, iron, vitamin C, and manganese, while mamey Sapote has more vitamin B6, fiber, and vitamin B3.
  • Chard raw's daily need coverage for vitamin A is 119% higher.
  • Mamey Sapote contains 30 times less sodium than chard raw. Chard raw contains 213mg of sodium, while mamey Sapote contains 7mg.

The food types used in this comparison are Chard, swiss, raw and Sapote, mamey, raw.

Infographic

Chard raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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 +636.4%
Contains more CalciumCalcium +183.3%
Contains more IronIron +130.8%
Contains more ZincZinc +89.5%
Contains more PhosphorusPhosphorus +76.9%
Contains more ManganeseManganese +79.4%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +19.8%
Contains more CopperCopper +19%
Contains less SodiumSodium -96.7%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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 CVitamin C +30.4%
Contains more Vitamin AVitamin A +4271.4%
Contains more Vitamin B1Vitamin B1 +207.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +11.6%
Contains more Vitamin B2Vitamin B2 +28.9%
Contains more Vitamin B3Vitamin B3 +258%
Contains more Vitamin B5Vitamin B5 +130.8%
Contains more Vitamin B6Vitamin B6 +627.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard raw Mamey Sapote DV% diff.
Vitamin K 830µg 692%
Vitamin B6 0.099mg 0.72mg 48%
Vitamin A 306µg 7µg 33%
Magnesium 81mg 11mg 17%
Fiber 1.6g 5.4g 15%
Iron 1.8mg 0.78mg 13%
Fructose 7.66g 10%
Carbs 3.74g 32.1g 9%
Sodium 213mg 7mg 9%
Vitamin C 30mg 23mg 8%
Manganese 0.366mg 0.204mg 7%
Vitamin B3 0.4mg 1.432mg 6%
Vitamin B5 0.172mg 0.397mg 5%
Calories 19kcal 124kcal 5%
Copper 0.179mg 0.213mg 4%
Starch 6.33g 3%
Phosphorus 46mg 26mg 3%
Calcium 51mg 18mg 3%
Choline 18mg 3%
Folate 14µg 7µg 2%
Vitamin B2 0.09mg 0.116mg 2%
Vitamin B1 0.04mg 0.013mg 2%
Selenium 0.9µg 2%
Zinc 0.36mg 0.19mg 2%
Potassium 379mg 454mg 2%
Vitamin E 1.89mg 2.11mg 1%
Saturated fat 0.03g 0.169g 1%
Protein 1.8g 1.45g 1%
Fats 0.2g 0.46g 0%
Net carbs 2.14g 26.7g N/A
Sugar 1.1g 20.14g N/A
Monounsaturated fat 0.04g 0.102g 0%
Polyunsaturated fat 0.07g 0.097g 0%
Tryptophan 0.017mg 0.049mg 0%
Threonine 0.083mg 0.085mg 0%
Isoleucine 0.147mg 0.061mg 0%
Leucine 0.13mg 0.073mg 0%
Lysine 0.099mg 0.073mg 0%
Methionine 0.019mg 0.024mg 0%
Phenylalanine 0.11mg 0.061mg 0%
Valine 0.11mg 0.073mg 0%
Histidine 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 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 +24.1%
Contains more WaterWater +42.8%
Contains more OtherOther +42.9%
Contains more FatsFats +130%
Contains more CarbsCarbs +758.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 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 -82.2%
Contains more Mono. FatMonounsaturated fat +155%
Contains more Poly. FatPolyunsaturated fat +38.6%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.