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  6. Coconut vs. Mamey Sapote

Coconut vs. Mamey Sapote — In-Depth Nutrition Comparison

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How are coconut and mamey Sapote different?

  • Coconut is richer in manganese, copper, iron, fiber, phosphorus, and zinc, while mamey Sapote is higher in vitamin B6, vitamin C, and vitamin E.
  • Coconut covers your daily need for saturated fat, 148% more than mamey Sapote.
  • Coconut contains 7 times more manganese than mamey Sapote. Coconut contains 1.5mg of manganese, while mamey Sapote contains 0.204mg.
  • Mamey Sapote is lower in saturated fat.

Nuts, coconut meat, raw and Sapote, mamey, raw types were used in this article.

Infographic

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 +190.9%
Contains more IronIron +211.5%
Contains more CopperCopper +104.2%
Contains more ZincZinc +478.9%
Contains more PhosphorusPhosphorus +334.6%
Contains more ManganeseManganese +635.3%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +28.6%
Contains more PotassiumPotassium +27.5%
Contains less SodiumSodium -65%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 +407.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +271.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +597%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +779.2%
Contains more Vitamin B2Vitamin B2 +480%
Contains more Vitamin B3Vitamin B3 +165.2%
Contains more Vitamin B5Vitamin B5 +32.3%
Contains more Vitamin B6Vitamin B6 +1233.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Mamey Sapote DV% diff.
Saturated fat 29.698g 0.169g 134%
Manganese 1.5mg 0.204mg 56%
Fats 33.49g 0.46g 51%
Vitamin B6 0.054mg 0.72mg 51%
Copper 0.435mg 0.213mg 25%
Vitamin C 3.3mg 23mg 22%
Iron 2.43mg 0.78mg 21%
Selenium 10.1µg 18%
Fiber 9g 5.4g 14%
Calories 354kcal 124kcal 12%
Phosphorus 113mg 26mg 12%
Vitamin E 0.24mg 2.11mg 12%
Fructose 7.66g 10%
Zinc 1.1mg 0.19mg 8%
Vitamin B2 0.02mg 0.116mg 7%
Carbs 15.23g 32.1g 6%
Vitamin B3 0.54mg 1.432mg 6%
Folate 26µg 7µg 5%
Magnesium 32mg 11mg 5%
Protein 3.33g 1.45g 4%
Vitamin B1 0.066mg 0.013mg 4%
Monounsaturated fat 1.425g 0.102g 3%
Starch 6.33g 3%
Potassium 356mg 454mg 3%
Choline 12.1mg 2%
Polyunsaturated fat 0.366g 0.097g 2%
Vitamin B5 0.3mg 0.397mg 2%
Sodium 20mg 7mg 1%
Vitamin A 0µg 7µg 1%
Net carbs 6.23g 26.7g N/A
Calcium 14mg 18mg 0%
Sugar 6.23g 20.14g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0.049mg 0%
Threonine 0.121mg 0.085mg 0%
Isoleucine 0.131mg 0.061mg 0%
Leucine 0.247mg 0.073mg 0%
Lysine 0.147mg 0.073mg 0%
Methionine 0.062mg 0.024mg 0%
Phenylalanine 0.169mg 0.061mg 0%
Valine 0.202mg 0.073mg 0%
Histidine 0.077mg 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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +129.7%
Contains more FatsFats +7180.4%
Contains more CarbsCarbs +110.8%
Contains more WaterWater +38.1%
Contains more OtherOther +16.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 +1297.1%
Contains more Poly. FatPolyunsaturated fat +277.3%
Contains less Sat. FatSaturated fat -99.4%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.