Dates vs. Mamey Sapote — In-Depth Nutrition Comparison
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Differences between Dates and Mamey Sapote
- Dates have more Fiber, Magnesium, Potassium, and Phosphorus, while Mamey Sapote have more Vitamin B6, Vitamin C, and Vitamin E .
- Mamey Sapote's daily need coverage for Vitamin B6 is 43% higher.
- Mamey Sapote contains 4 times less Magnesium than Dates . Dates contain 43mg of Magnesium, while Mamey Sapote contains 11mg.
- The amount of Sugar in Mamey Sapote is lower.
The food types used in this comparison are Dates, deglet noor and Sapote, mamey, raw.
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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.
Contains
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Calcium
+116.7%
Contains
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Iron
+30.8%
Contains
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Magnesium
+290.9%
Contains
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Phosphorus
+138.5%
Contains
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Potassium
+44.5%
Contains
less
Sodium
-71.4%
Contains
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Zinc
+52.6%
Contains
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Manganese
+28.4%
Equal in Copper - 0.213
Contains
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Calcium
+116.7%
Contains
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Iron
+30.8%
Contains
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Magnesium
+290.9%
Contains
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Phosphorus
+138.5%
Contains
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Potassium
+44.5%
Contains
less
Sodium
-71.4%
Contains
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Zinc
+52.6%
Contains
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Manganese
+28.4%
Equal in Copper - 0.213
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.
:
Contains
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Vitamin B1
+300%
Contains
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Vitamin B5
+48.4%
Contains
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Folate
+171.4%
Contains
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Vitamin A
+1330%
Contains
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Vitamin E
+4120%
Contains
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Vitamin C
+5650%
Contains
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Vitamin B2
+75.8%
Contains
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Vitamin B3
+12.4%
Contains
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Vitamin B6
+336.4%
Contains
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Vitamin B1
+300%
Contains
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Vitamin B5
+48.4%
Contains
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Folate
+171.4%
Contains
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Vitamin A
+1330%
Contains
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Vitamin E
+4120%
Contains
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Vitamin C
+5650%
Contains
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Vitamin B2
+75.8%
Contains
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Vitamin B3
+12.4%
Contains
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Vitamin B6
+336.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+69%
Contains
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Carbs
+133.7%
Contains
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Other
+42.9%
Contains
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Fats
+17.9%
Contains
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Water
+216%
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
1.45 g
Fats:
0.46 g
Carbs:
32.1 g
Water:
64.87 g
Other:
1.12 g
Contains
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Protein
+69%
Contains
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Carbs
+133.7%
Contains
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Other
+42.9%
Contains
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Fats
+17.9%
Contains
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Water
+216%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-81.1%
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Monounsaturated Fat
+183.3%
Contains
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Polyunsaturated fat
+410.5%
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.036 g
Polyunsaturated fat:
0.019 g
Saturated Fat:
0.169 g
Monounsaturated Fat:
0.102 g
Polyunsaturated fat:
0.097 g
Contains
less
Saturated Fat
-81.1%
Contains
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Monounsaturated Fat
+183.3%
Contains
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Polyunsaturated fat
+410.5%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+482.9%
Contains
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Glucose
+148.1%
Contains
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Fructose
+155.4%
Contains
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Starch
+∞%
Contains
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Maltose
+216.7%
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
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
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Sucrose
+482.9%
Contains
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Glucose
+148.1%
Contains
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Fructose
+155.4%
Contains
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Starch
+∞%
Contains
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Maltose
+216.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 67.03g | 26.7g |
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| Protein | 2.45g | 1.45g |
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| Fats | 0.39g | 0.46g |
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| Carbs | 75.03g | 32.1g |
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| Calories | 282kcal | 124kcal |
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| Starch | 6.33g |
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| Fructose | 19.56g | 7.66g |
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| Sugar | 63.35g | 20.14g |
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| Fiber | 8g | 5.4g |
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| Calcium | 39mg | 18mg |
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| Iron | 1.02mg | 0.78mg |
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| Magnesium | 43mg | 11mg |
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| Phosphorus | 62mg | 26mg |
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| Potassium | 656mg | 454mg |
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| Sodium | 2mg | 7mg |
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| Zinc | 0.29mg | 0.19mg |
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| Copper | 0.206mg | 0.213mg |
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| Manganese | 0.262mg | 0.204mg |
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| Selenium | 3µg |
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| Vitamin A | 10IU | 143IU |
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| Vitamin A RAE | 0µg | 7µg |
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| Vitamin E | 0.05mg | 2.11mg |
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| Vitamin C | 0.4mg | 23mg |
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| Vitamin B1 | 0.052mg | 0.013mg |
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| Vitamin B2 | 0.066mg | 0.116mg |
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| Vitamin B3 | 1.274mg | 1.432mg |
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| Vitamin B5 | 0.589mg | 0.397mg |
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| Vitamin B6 | 0.165mg | 0.72mg |
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| Folate | 19µg | 7µg |
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| Vitamin K | 2.7µg |
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| Tryptophan | 0.012mg | 0.049mg |
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| Threonine | 0.043mg | 0.085mg |
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| Isoleucine | 0.049mg | 0.061mg |
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| Leucine | 0.084mg | 0.073mg |
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| Lysine | 0.066mg | 0.073mg |
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| Methionine | 0.022mg | 0.024mg |
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| Phenylalanine | 0.05mg | 0.061mg |
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| Valine | 0.071mg | 0.073mg |
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| Histidine | 0.032mg | 0.049mg |
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| Saturated Fat | 0.032g | 0.169g |
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| Monounsaturated Fat | 0.036g | 0.102g |
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| Polyunsaturated fat | 0.019g | 0.097g |
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| Omega-6 - Linoleic acid | 0.011g |
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| Omega-3 - ALA | 0.082g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
12%
32%
Minerals Daily Need Coverage Score
29%
20%
Comparison summary
Which food is lower in Sugar?
Mamey Sapote is lower in Sugar (difference - 43.21g)
Which food is lower in glycemic index?
Mamey Sapote is lower in glycemic index (difference - 42)
Which food contains less Sodium?
Dates contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Dates is lower in Saturated Fat (difference - 0.137g)
Which food is cheaper?
Dates is cheaper (difference - $1)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.