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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, 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 than Mamey Sapote. Dried fruit has 180µg of Vitamin A, 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +241%
Contains more Calcium +205.6%
Contains more Potassium +155.9%
Contains more Magnesium +190.9%
Contains more Copper +61%
Contains more Zinc +105.3%
Contains more Phosphorus +173.1%
Contains less Sodium -30%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 6% 41% 8% 71% 6% 12% 1%
Contains more Iron +241%
Contains more Calcium +205.6%
Contains more Potassium +155.9%
Contains more Magnesium +190.9%
Contains more Copper +61%
Contains more Zinc +105.3%
Contains more Phosphorus +173.1%
Contains less Sodium -30%

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 A +2420.3%
Contains more Vitamin E +105.2%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B3 +80.8%
Contains more Vitamin B5 +30%
Contains more Folate +42.9%
Contains more Vitamin C +2200%
Contains more Vitamin B2 +56.8%
Contains more Vitamin B6 +403.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 9% 43% 0% 4% 27% 27% 24% 167% 0% 0% 6%
Contains more Vitamin A +2420.3%
Contains more Vitamin E +105.2%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B3 +80.8%
Contains more Vitamin B5 +30%
Contains more Folate +42.9%
Contains more Vitamin C +2200%
Contains more Vitamin B2 +56.8%
Contains more Vitamin B6 +403.5%

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.
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
Cholesterol 0mg 0mg
Vitamin D 0IU IU Dried fruit
Iron 2.66mg 0.78mg Dried fruit
Calcium 55mg 18mg Dried fruit
Potassium 1162mg 454mg Dried fruit
Magnesium 32mg 11mg 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 E 4.33mg 2.11mg Dried fruit
Vitamin D 0µg µg 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 B12 0µg 0µg
Vitamin K 3.1µg µg Dried fruit
Folate 10µg 7µg Dried fruit
Trans Fat g 0g 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

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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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
38
Dried fruit
32
Mamey Sapote
Mineral Summary Score
50
Dried fruit
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
20%
Dried fruit
9%
Mamey Sapote
Carbohydrates
63%
Dried fruit
32%
Mamey Sapote
Fats
2%
Dried fruit
2%
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

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. 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.