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  6. Elderberry vs. Mamey Sapote

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.

Infographic

Elderberry 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 3.6% 11% 25% 60% 20% 3% 17% 0.78% 0% 3.3%
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 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.
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 120% 10% 0% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5% 0%
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% 2.3% 42% 0% 3.3% 27% 27% 24% 166% 0% 0% 5.3% 0%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Elderberry Mamey Sapote 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 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 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
7% 23% 71%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.247 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 -86.4%
Contains more Poly. FatPolyunsaturated fat +154.6%
Contains more Mono. FatMonounsaturated fat +27.5%

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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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/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.