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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.

Infographic

Dates  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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +116.7%
Contains more Iron +30.8%
Contains more Magnesium +290.9%
Contains more Phosphorus +138.5%
Contains more Potassium +44.5%
Contains less Sodium -71.4%
Contains more Zinc +52.6%
Equal in Copper - 0.213
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 30% 8% 12% 41% 1% 6% 71%
Contains more Calcium +116.7%
Contains more Iron +30.8%
Contains more Magnesium +290.9%
Contains more Phosphorus +138.5%
Contains more Potassium +44.5%
Contains less Sodium -71.4%
Contains more Zinc +52.6%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +300%
Contains more Vitamin B5 +48.4%
Contains more Folate +171.4%
Contains more Vitamin A +1330%
Contains more Vitamin E +4120%
Contains more Vitamin C +5650%
Contains more Vitamin B2 +75.8%
Contains more Vitamin B3 +12.4%
Contains more Vitamin B6 +336.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
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 B1 +300%
Contains more Vitamin B5 +48.4%
Contains more Folate +171.4%
Contains more Vitamin A +1330%
Contains more Vitamin E +4120%
Contains more Vitamin C +5650%
Contains more Vitamin B2 +75.8%
Contains more Vitamin B3 +12.4%
Contains more Vitamin B6 +336.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dates Mamey Sapote
Lower in Sugar ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Mamey Sapote Opinion
Net carbs 67.03g 26.7g Dates
Protein 2.45g 1.45g Dates
Fats 0.39g 0.46g Mamey Sapote
Carbs 75.03g 32.1g Dates
Calories 282kcal 124kcal Dates
Starch g 6.33g Mamey Sapote
Fructose 19.56g 7.66g Dates
Sugar 63.35g 20.14g Mamey Sapote
Fiber 8g 5.4g Dates
Calcium 39mg 18mg Dates
Iron 1.02mg 0.78mg Dates
Magnesium 43mg 11mg Dates
Phosphorus 62mg 26mg Dates
Potassium 656mg 454mg Dates
Sodium 2mg 7mg Dates
Zinc 0.29mg 0.19mg Dates
Copper 0.206mg 0.213mg Mamey Sapote
Vitamin A 10IU 143IU Mamey Sapote
Vitamin E 0.05mg 2.11mg Mamey Sapote
Vitamin D 0IU IU Dates
Vitamin D 0µg µg Dates
Vitamin C 0.4mg 23mg Mamey Sapote
Vitamin B1 0.052mg 0.013mg Dates
Vitamin B2 0.066mg 0.116mg Mamey Sapote
Vitamin B3 1.274mg 1.432mg Mamey Sapote
Vitamin B5 0.589mg 0.397mg Dates
Vitamin B6 0.165mg 0.72mg Mamey Sapote
Folate 19µg 7µg Dates
Vitamin B12 0µg 0µg
Vitamin K 2.7µg µg Dates
Tryptophan 0.012mg 0.049mg Mamey Sapote
Threonine 0.043mg 0.085mg Mamey Sapote
Isoleucine 0.049mg 0.061mg Mamey Sapote
Leucine 0.084mg 0.073mg Dates
Lysine 0.066mg 0.073mg Mamey Sapote
Methionine 0.022mg 0.024mg Mamey Sapote
Phenylalanine 0.05mg 0.061mg Mamey Sapote
Valine 0.071mg 0.073mg Mamey Sapote
Histidine 0.032mg 0.049mg Mamey Sapote
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.169g Dates
Monounsaturated Fat 0.036g 0.102g Mamey Sapote
Polyunsaturated fat 0.019g 0.097g Mamey Sapote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Mamey Sapote
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Dates
32
Mamey Sapote
Mineral Summary Score
30
Dates
21
Mamey Sapote

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
15%
Dates
9%
Mamey Sapote
Carbohydrates
75%
Dates
32%
Mamey Sapote
Fats
2%
Dates
2%
Mamey Sapote

Comparison summary

Which food is lower in Sugar?
Mamey Sapote
Mamey Sapote is lower in Sugar (difference - 43.21g)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 42)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.137g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food contains less Cholesterol?
?
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.

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.