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  6. Coconut oil vs. Mamey Sapote

Coconut oil vs. Mamey Sapote — In-Depth Nutrition Comparison

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Differences between coconut oil and mamey Sapote

  • Coconut oil contains less vitamin B6, vitamin C, copper, fiber, potassium, vitamin E, iron, vitamin B3, and vitamin B2 than mamey Sapote.
  • Coconut oil's daily need coverage for saturated fat is 412% higher.
  • The amount of saturated fat in mamey Sapote is lower.

The food types used in this comparison are Oil, coconut and Sapote, mamey, raw.

Infographic

Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1460%
Contains more CopperCopper +∞%
Contains more ZincZinc +850%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
~equal in Selenium ~µg

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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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 KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1818.2%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Mamey Sapote DV% diff.
Saturated fat 82.475g 0.169g 374%
Fats 99.06g 0.46g 152%
Vitamin B6 0mg 0.72mg 55%
Calories 892kcal 124kcal 38%
Vitamin C 0mg 23mg 26%
Copper 0mg 0.213mg 24%
Fiber 0g 5.4g 22%
Monounsaturated fat 6.332g 0.102g 16%
Vitamin E 0.11mg 2.11mg 13%
Potassium 0mg 454mg 13%
Carbs 0g 32.1g 11%
Polyunsaturated fat 1.702g 0.097g 11%
Fructose 7.66g 10%
Vitamin B2 0mg 0.116mg 9%
Manganese 0mg 0.204mg 9%
Vitamin B3 0mg 1.432mg 9%
Iron 0.05mg 0.78mg 9%
Vitamin B5 0mg 0.397mg 8%
Phosphorus 0mg 26mg 4%
Starch 6.33g 3%
Protein 0g 1.45g 3%
Magnesium 0mg 11mg 3%
Calcium 1mg 18mg 2%
Zinc 0.02mg 0.19mg 2%
Folate 0µg 7µg 2%
Vitamin A 0µg 7µg 1%
Vitamin B1 0mg 0.013mg 1%
Vitamin K 0.6µg 1%
Net carbs 0g 26.7g N/A
Sugar 0g 20.14g N/A
Sodium 0mg 7mg 0%
Trans fat 0.028g 0g N/A
Choline 0.3mg 0%
Tryptophan 0mg 0.049mg 0%
Threonine 0mg 0.085mg 0%
Isoleucine 0mg 0.061mg 0%
Leucine 0mg 0.073mg 0%
Lysine 0mg 0.073mg 0%
Methionine 0mg 0.024mg 0%
Phenylalanine 0mg 0.061mg 0%
Valine 0mg 0.073mg 0%
Histidine 0mg 0.049mg 0%
Omega-3 - ALA 0.019g 0.082g N/A
Omega-6 - Linoleic acid 1.676g 0.011g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 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 FatsFats +21434.8%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +216133.3%
Contains more OtherOther +23.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 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 +6107.8%
Contains more Poly. FatPolyunsaturated fat +1654.6%
Contains less Sat. FatSaturated fat -99.8%

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.