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  6. Dried fruit vs. Mamey Sapote

Dried fruit vs. Mamey Sapote — In-Depth Nutrition Comparison

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What are the main differences between Dried fruit and Mamey Sapote?

  • Dried fruit is richer in Iron, Potassium, Vitamin A RAE, Vitamin E , Copper, Fiber, Vitamin B3, and Phosphorus, yet Mamey Sapote is richer in Vitamin B6, and Vitamin C.
  • Mamey Sapote's daily need coverage for Vitamin B6 is 44% higher.
  • Dried fruit has 26 times more Vitamin A RAE than Mamey Sapote. Dried fruit has 180µg of Vitamin A RAE, while Mamey Sapote has 7µg.

We used Apricots, dried, sulfured, uncooked and Sapote, mamey, raw types in this comparison.

Infographic

Dried fruit 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% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 CalciumCalcium +205.6%
Contains more PotassiumPotassium +155.9%
Contains more IronIron +241%
Contains more CopperCopper +61%
Contains more ZincZinc +105.3%
Contains more PhosphorusPhosphorus +173.1%
Contains more ManganeseManganese +15.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -30%

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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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% 8.6% 42% 0% 3.3% 27% 27% 24% 166% 0% 0% 5.3% 0%
Contains more Vitamin AVitamin A +2420.3%
Contains more Vitamin E Vitamin E +105.2%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B3Vitamin B3 +80.8%
Contains more Vitamin B5Vitamin B5 +30%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +42.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2200%
Contains more Vitamin B2Vitamin B2 +56.8%
Contains more Vitamin B6Vitamin B6 +403.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +133.8%
Contains more CarbsCarbs +95.1%
Contains more OtherOther +129.5%
Contains more WaterWater +110%
~equal in Fats ~0.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 less Sat. FatSaturated Fat -89.9%
Contains more Mono. FatMonounsaturated Fat +37.8%
Contains more Poly. FatPolyunsaturated fat +31.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
24% 15% 30% 29%
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 more SucroseSucrose +92.9%
Contains more GlucoseGlucose +313%
Contains more FructoseFructose +62.8%
Contains more StarchStarch +1708.6%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Mamey Sapote
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Mamey Sapote Opinion
Calories 241kcal 124kcal Dried fruit
Protein 3.39g 1.45g Dried fruit
Fats 0.51g 0.46g Dried fruit
Vitamin C 1mg 23mg Mamey Sapote
Net carbs 55.34g 26.7g Dried fruit
Carbs 62.64g 32.1g Dried fruit
Magnesium 32mg 11mg Dried fruit
Calcium 55mg 18mg Dried fruit
Potassium 1162mg 454mg Dried fruit
Iron 2.66mg 0.78mg Dried fruit
Sugar 53.44g 20.14g Mamey Sapote
Fiber 7.3g 5.4g Dried fruit
Copper 0.343mg 0.213mg Dried fruit
Zinc 0.39mg 0.19mg Dried fruit
Starch 0.35g 6.33g Mamey Sapote
Phosphorus 71mg 26mg Dried fruit
Sodium 10mg 7mg Mamey Sapote
Vitamin A 3604IU 143IU Dried fruit
Vitamin A RAE 180µg 7µg Dried fruit
Vitamin E 4.33mg 2.11mg Dried fruit
Manganese 0.235mg 0.204mg Dried fruit
Selenium 2.2µg Dried fruit
Vitamin B1 0.015mg 0.013mg Dried fruit
Vitamin B2 0.074mg 0.116mg Mamey Sapote
Vitamin B3 2.589mg 1.432mg Dried fruit
Vitamin B5 0.516mg 0.397mg Dried fruit
Vitamin B6 0.143mg 0.72mg Mamey Sapote
Vitamin K 3.1µg Dried fruit
Folate 10µg 7µg Dried fruit
Choline 13.9mg Dried fruit
Saturated Fat 0.017g 0.169g Dried fruit
Monounsaturated Fat 0.074g 0.102g Mamey Sapote
Polyunsaturated fat 0.074g 0.097g Mamey Sapote
Tryptophan 0.016mg 0.049mg Mamey Sapote
Threonine 0.073mg 0.085mg Mamey Sapote
Isoleucine 0.063mg 0.061mg Dried fruit
Leucine 0.105mg 0.073mg Dried fruit
Lysine 0.083mg 0.073mg Dried fruit
Methionine 0.015mg 0.024mg Mamey Sapote
Phenylalanine 0.062mg 0.061mg Dried fruit
Valine 0.078mg 0.073mg Dried fruit
Histidine 0.047mg 0.049mg Mamey Sapote
Fructose 12.47g 7.66g Dried fruit
Omega-3 - ALA 0.082g Mamey Sapote
Omega-6 - Linoleic acid 0.011g Mamey Sapote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Mamey Sapote
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Dried fruit
29%
Mamey Sapote
Minerals Daily Need Coverage Score
44%
Dried fruit
20%
Mamey Sapote

Comparison summary

Which food is lower in Sugar?
Mamey Sapote
Mamey Sapote is lower in Sugar (difference - 33.3g)
Which food contains less Sodium?
Mamey Sapote
Mamey Sapote contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 31)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.152g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $1)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.