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Gooseberry vs. Mamey Sapote — In-Depth Nutrition Comparison

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Differences between Gooseberry and Mamey Sapote

  • Gooseberry has more Vitamin C, while Mamey Sapote has more Vitamin B6, Copper, Vitamin E , Potassium, Vitamin B3, Vitamin B2, and Iron.
  • Mamey Sapote's daily need coverage for Vitamin B6 is 49% higher.

The food types used in this comparison are Gooseberries, raw and Sapote, mamey, raw.

Infographic

Gooseberry 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +38.9%
Contains less Sodium -85.7%
Contains more Iron +151.6%
Contains more Potassium +129.3%
Contains more Zinc +58.3%
Contains more Copper +204.3%
Contains more Manganese +41.7%
Equal in Magnesium - 11
Equal in Phosphorus - 26
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 8% 12% 18% 1% 4% 24% 19% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 8% 12% 41% 1% 6% 71% 27% 0%
Contains more Calcium +38.9%
Contains less Sodium -85.7%
Contains more Iron +151.6%
Contains more Potassium +129.3%
Contains more Zinc +58.3%
Contains more Copper +204.3%
Contains more Manganese +41.7%
Equal in Magnesium - 11
Equal in Phosphorus - 26

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 A +102.8%
Contains more Vitamin C +20.4%
Contains more Vitamin B1 +207.7%
Contains more Vitamin E +470.3%
Contains more Vitamin B2 +286.7%
Contains more Vitamin B3 +377.3%
Contains more Vitamin B5 +38.8%
Contains more Vitamin B6 +800%
Contains more Folate +16.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 18% 8% 0% 93% 10% 7% 6% 18% 19% 5% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 43% 0% 77% 4% 27% 27% 24% 167% 6% 0% 0% 0%
Contains more Vitamin A +102.8%
Contains more Vitamin C +20.4%
Contains more Vitamin B1 +207.7%
Contains more Vitamin E +470.3%
Contains more Vitamin B2 +286.7%
Contains more Vitamin B3 +377.3%
Contains more Vitamin B5 +38.8%
Contains more Vitamin B6 +800%
Contains more Folate +16.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +26.1%
Contains more Water +35.5%
Contains more Protein +64.8%
Contains more Carbs +215.3%
Contains more Other +128.6%
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 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 Fats +26.1%
Contains more Water +35.5%
Contains more Protein +64.8%
Contains more Carbs +215.3%
Contains more Other +128.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -77.5%
Contains more Polyunsaturated fat +226.8%
Contains more Monounsaturated Fat +100%
9% 13% 78%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.317 g
46% 28% 26%
Saturated Fat: 0.169 g
Monounsaturated Fat: 0.102 g
Polyunsaturated fat: 0.097 g
Contains less Saturated Fat -77.5%
Contains more Polyunsaturated fat +226.8%
Contains more Monounsaturated Fat +100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gooseberry Mamey Sapote Opinion
Net carbs 5.88g 26.7g Mamey Sapote
Protein 0.88g 1.45g Mamey Sapote
Fats 0.58g 0.46g Gooseberry
Carbs 10.18g 32.1g Mamey Sapote
Calories 44kcal 124kcal Mamey Sapote
Starch 6.33g Mamey Sapote
Fructose 7.66g Mamey Sapote
Sugar 20.14g Gooseberry
Fiber 4.3g 5.4g Mamey Sapote
Calcium 25mg 18mg Gooseberry
Iron 0.31mg 0.78mg Mamey Sapote
Magnesium 10mg 11mg Mamey Sapote
Phosphorus 27mg 26mg Gooseberry
Potassium 198mg 454mg Mamey Sapote
Sodium 1mg 7mg Gooseberry
Zinc 0.12mg 0.19mg Mamey Sapote
Copper 0.07mg 0.213mg Mamey Sapote
Manganese 0.144mg 0.204mg Mamey Sapote
Selenium 0.6µg Gooseberry
Vitamin A 290IU 143IU Gooseberry
Vitamin A RAE 15µg 7µg Gooseberry
Vitamin E 0.37mg 2.11mg Mamey Sapote
Vitamin C 27.7mg 23mg Gooseberry
Vitamin B1 0.04mg 0.013mg Gooseberry
Vitamin B2 0.03mg 0.116mg Mamey Sapote
Vitamin B3 0.3mg 1.432mg Mamey Sapote
Vitamin B5 0.286mg 0.397mg Mamey Sapote
Vitamin B6 0.08mg 0.72mg Mamey Sapote
Folate 6µg 7µg Mamey Sapote
Tryptophan 0.049mg Mamey Sapote
Threonine 0.085mg Mamey Sapote
Isoleucine 0.061mg Mamey Sapote
Leucine 0.073mg Mamey Sapote
Lysine 0.073mg Mamey Sapote
Methionine 0.024mg Mamey Sapote
Phenylalanine 0.061mg Mamey Sapote
Valine 0.073mg Mamey Sapote
Histidine 0.049mg Mamey Sapote
Saturated Fat 0.038g 0.169g Gooseberry
Monounsaturated Fat 0.051g 0.102g Mamey Sapote
Polyunsaturated fat 0.317g 0.097g Gooseberry
Omega-6 - Linoleic acid 0.011g Mamey Sapote
Omega-3 - ALA 0.082g Mamey Sapote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gooseberry Mamey Sapote
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Gooseberry
29%
Mamey Sapote
Minerals Daily Need Coverage Score
10%
Gooseberry
20%
Mamey Sapote

Comparison summary

Which food is richer in minerals?
Mamey Sapote
Mamey Sapote is relatively richer in minerals
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 20.14g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Gooseberry
Gooseberry is lower in Saturated Fat (difference - 0.131g)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $2.5)
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

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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.