Elderberry vs. Mamey Sapote — In-Depth Nutrition Comparison
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Important differences between elderberries and mamey Sapote
- Elderberries have more vitamin C, iron, vitamin A, and fiber; however, mamey Sapote has more vitamin B6, copper, vitamin B3, vitamin B5, and potassium.
- Mamey Sapote's daily need coverage for vitamin B6 is 38% more.
- Elderberries have 4 times more vitamin A than mamey Sapote. Elderberries have 600IU of vitamin A, while mamey Sapote has 143IU.
The food varieties used in the comparison are Elderberries, raw 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 more CalciumCalcium | +111.1% |
| Contains more IronIron | +105.1% |
| Contains more PhosphorusPhosphorus | +50% |
| Contains less SodiumSodium | -14.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +120% |
| Contains more PotassiumPotassium | +62.1% |
| Contains more CopperCopper | +249.2% |
| Contains more ZincZinc | +72.7% |
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 more Vitamin CVitamin C | +56.5% |
| Contains more Vitamin AVitamin A | +328.6% |
| Contains more Vitamin B1Vitamin B1 | +438.5% |
| Contains more Vitamin B2Vitamin B2 | +93.3% |
| Contains more Vitamin B3Vitamin B3 | +186.4% |
| Contains more Vitamin B5Vitamin B5 | +183.6% |
| Contains more Vitamin B6Vitamin B6 | +213% |
| Contains more FolateFolate | +16.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Protein:
1.45 g
Fats:
0.46 g
Carbs:
32.1 g
Water:
64.87 g
Other:
1.12 g
| Contains more WaterWater | +23% |
| Contains more ProteinProtein | +119.7% |
| Contains more CarbsCarbs | +74.5% |
| Contains more OtherOther | +75% |
~equal in
Fats
~0.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.08 g
Polyunsaturated fat:
Poly. Fat
0.247 g
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 | -86.4% |
| Contains more Poly. FatPolyunsaturated fat | +154.6% |
| Contains more Mono. FatMonounsaturated fat | +27.5% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.23mg | 0.72mg | 38% |
| Copper | 0.061mg | 0.213mg | 17% |
| Vitamin C | 36mg | 23mg | 14% |
| Vitamin E | 2.11mg | 14% | |
| Fructose | 7.66g | 10% | |
| Iron | 1.6mg | 0.78mg | 10% |
| Manganese | 0.204mg | 9% | |
| Vitamin B3 | 0.5mg | 1.432mg | 6% |
| Fiber | 7g | 5.4g | 6% |
| Vitamin B1 | 0.07mg | 0.013mg | 5% |
| Carbs | 18.4g | 32.1g | 5% |
| Vitamin B5 | 0.14mg | 0.397mg | 5% |
| Potassium | 280mg | 454mg | 5% |
| Vitamin B2 | 0.06mg | 0.116mg | 4% |
| Vitamin A | 30µg | 7µg | 3% |
| Calories | 73kcal | 124kcal | 3% |
| Starch | 6.33g | 3% | |
| Phosphorus | 39mg | 26mg | 2% |
| Protein | 0.66g | 1.45g | 2% |
| Calcium | 38mg | 18mg | 2% |
| Polyunsaturated fat | 0.247g | 0.097g | 1% |
| Zinc | 0.11mg | 0.19mg | 1% |
| Selenium | 0.6µg | 1% | |
| Magnesium | 5mg | 11mg | 1% |
| Saturated fat | 0.023g | 0.169g | 1% |
| Fats | 0.5g | 0.46g | 0% |
| Net carbs | 11.4g | 26.7g | N/A |
| Sugar | 20.14g | N/A | |
| Sodium | 6mg | 7mg | 0% |
| Folate | 6µg | 7µg | 0% |
| Monounsaturated fat | 0.08g | 0.102g | 0% |
| Tryptophan | 0.013mg | 0.049mg | 0% |
| Threonine | 0.027mg | 0.085mg | 0% |
| Isoleucine | 0.027mg | 0.061mg | 0% |
| Leucine | 0.06mg | 0.073mg | 0% |
| Lysine | 0.026mg | 0.073mg | 0% |
| Methionine | 0.014mg | 0.024mg | 0% |
| Phenylalanine | 0.04mg | 0.061mg | 0% |
| Valine | 0.033mg | 0.073mg | 0% |
| Histidine | 0.015mg | 0.049mg | 0% |
| Omega-3 - ALA | 0.082g | N/A | |
| Omega-6 - Linoleic acid | 0.011g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
18%
29%
Minerals Daily Need Coverage Score
14%
20%
Comparison summary
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 20.14g)
Which food contains less Sodium?
Elderberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Elderberry is lower in Saturated fat (difference - 0.146g)
Which food is cheaper?
Elderberry is cheaper (difference - $3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is richer in minerals?
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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.