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Cooking plantain vs. Mamey Sapote — In-Depth Nutrition Comparison

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Differences between Cooking plantain and Mamey Sapote

  • Cooking plantain has more Magnesium, and Vitamin A RAE, while Mamey Sapote has more Vitamin B6, Copper, Vitamin E , Fiber, and Vitamin C.
  • Mamey Sapote's daily need coverage for Vitamin B6 is 32% higher.
  • Mamey Sapote contains 8 times less Vitamin A RAE than Cooking plantain. Cooking plantain contains 56µg of Vitamin A RAE, while Mamey Sapote contains 7µg.

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

Infographic

Cooking plantain 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.
Cooking plantain
Cooking plantain
5
:
5
Mamey Sapote
Mamey Sapote
Contains more Magnesium +236.4%
Contains more Phosphorus +30.8%
Contains less Sodium -42.9%
Contains more Calcium +500%
Contains more Iron +30%
Contains more Zinc +35.7%
Contains more Copper +163%
Equal in Potassium - 454
Cooking plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Mamey Sapote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 8% 12% 41% 1% 6% 71% 27% 0%
Contains more Magnesium +236.4%
Contains more Phosphorus +30.8%
Contains less Sodium -42.9%
Contains more Calcium +500%
Contains more Iron +30%
Contains more Zinc +35.7%
Contains more Copper +163%
Equal in Potassium - 454

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.
Cooking plantain
Cooking plantain
5
:
6
Mamey Sapote
Mamey Sapote
Contains more Vitamin A +688.1%
Contains more Vitamin B1 +300%
Contains more Folate +214.3%
Contains more Vitamin E +1407.1%
Contains more Vitamin C +25%
Contains more Vitamin B2 +114.8%
Contains more Vitamin B3 +108.7%
Contains more Vitamin B5 +52.7%
Contains more Vitamin B6 +140.8%
Cooking plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
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 A +688.1%
Contains more Vitamin B1 +300%
Contains more Folate +214.3%
Contains more Vitamin E +1407.1%
Contains more Vitamin C +25%
Contains more Vitamin B2 +114.8%
Contains more Vitamin B3 +108.7%
Contains more Vitamin B5 +52.7%
Contains more Vitamin B6 +140.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cooking plantain
Cooking plantain
2
:
3
Mamey Sapote
Mamey Sapote
Contains more Protein +11.5%
Contains more Fats +24.3%
Equal in Carbs - 32.1
Equal in Water - 64.87
Equal in Other - 1.12
Cooking plantain
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 +11.5%
Contains more Fats +24.3%
Equal in Carbs - 32.1
Equal in Water - 64.87
Equal in Other - 1.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cooking plantain
Cooking plantain
1
:
2
Mamey Sapote
Mamey Sapote
Contains less Saturated Fat -15.4%
Contains more Monounsaturated Fat +218.8%
Contains more Polyunsaturated fat +40.6%
Cooking plantain
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 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 -15.4%
Contains more Monounsaturated Fat +218.8%
Contains more Polyunsaturated fat +40.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cooking plantain Mamey Sapote
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium 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 Cooking plantain Mamey Sapote Opinion
Net carbs 29.59g 26.7g Cooking plantain
Protein 1.3g 1.45g Mamey Sapote
Fats 0.37g 0.46g Mamey Sapote
Carbs 31.89g 32.1g Mamey Sapote
Calories 122kcal 124kcal Mamey Sapote
Starch 6.33g Mamey Sapote
Fructose 7.66g Mamey Sapote
Sugar 15g 20.14g Cooking plantain
Fiber 2.3g 5.4g Mamey Sapote
Calcium 3mg 18mg Mamey Sapote
Iron 0.6mg 0.78mg Mamey Sapote
Magnesium 37mg 11mg Cooking plantain
Phosphorus 34mg 26mg Cooking plantain
Potassium 499mg 454mg Cooking plantain
Sodium 4mg 7mg Cooking plantain
Zinc 0.14mg 0.19mg Mamey Sapote
Copper 0.081mg 0.213mg Mamey Sapote
Manganese 0.204mg Mamey Sapote
Selenium 1.5µg Cooking plantain
Vitamin A 1127IU 143IU Cooking plantain
Vitamin A RAE 56µg 7µg Cooking plantain
Vitamin E 0.14mg 2.11mg Mamey Sapote
Vitamin C 18.4mg 23mg Mamey Sapote
Vitamin B1 0.052mg 0.013mg Cooking plantain
Vitamin B2 0.054mg 0.116mg Mamey Sapote
Vitamin B3 0.686mg 1.432mg Mamey Sapote
Vitamin B5 0.26mg 0.397mg Mamey Sapote
Vitamin B6 0.299mg 0.72mg Mamey Sapote
Folate 22µg 7µg Cooking plantain
Vitamin K 0.7µg Cooking plantain
Tryptophan 0.015mg 0.049mg Mamey Sapote
Threonine 0.034mg 0.085mg Mamey Sapote
Isoleucine 0.036mg 0.061mg Mamey Sapote
Leucine 0.059mg 0.073mg Mamey Sapote
Lysine 0.06mg 0.073mg Mamey Sapote
Methionine 0.017mg 0.024mg Mamey Sapote
Phenylalanine 0.044mg 0.061mg Mamey Sapote
Valine 0.046mg 0.073mg Mamey Sapote
Histidine 0.064mg 0.049mg Cooking plantain
Saturated Fat 0.143g 0.169g Cooking plantain
Monounsaturated Fat 0.032g 0.102g Mamey Sapote
Polyunsaturated fat 0.069g 0.097g Mamey Sapote
Omega-6 - Linoleic acid 0.011g Mamey Sapote
Omega-3 - ALA 0.082g Mamey Sapote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cooking plantain 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
23%
Cooking plantain
32%
Mamey Sapote
Minerals Daily Need Coverage Score
15%
Cooking plantain
20%
Mamey Sapote

Comparison summary

Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 37)
Which food is lower in Sugar?
Cooking plantain
Cooking plantain is lower in Sugar (difference - 5.14g)
Which food contains less Sodium?
Cooking plantain
Cooking plantain contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cooking plantain
Cooking plantain is lower in Saturated Fat (difference - 0.026g)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $3)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.