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  6. Mamey Sapote vs. Beans

Mamey Sapote vs. Beans — In-Depth Nutrition Comparison

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Summary of differences between mamey Sapote and beans

  • Mamey Sapote has more vitamin B6, vitamin C, vitamin E, vitamin B3, and iron; however, beans are higher in vitamin B1, phosphorus, and zinc.
  • Mamey Sapote covers your daily need for vitamin B6, 45% more than beans.
  • Mamey Sapote has 14 times more vitamin E than beans. While mamey Sapote has 2.11mg of vitamin E, beans have only 0.15mg.

These are the specific foods used in this comparison Sapote, mamey, raw and Beans, baked, canned, no salt added.

Infographic

Mamey Sapote vs Beans 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 7.9% 5.4% 40% 29% 71% 5.2% 11% 0.91% 27% 0%
Beans
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more PotassiumPotassium +53.4%
Contains more IronIron +169%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +190.9%
Contains more CalciumCalcium +177.8%
Contains more ZincZinc +636.8%
Contains more PhosphorusPhosphorus +300%
Contains less SodiumSodium -85.7%
~equal in Copper ~0.206mg

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 77% 2.3% 42% 0% 3.3% 27% 27% 24% 166% 0% 0% 5.3% 0%
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin CVitamin C +641.9%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin EVitamin E +1306.7%
Contains more Vitamin B2Vitamin B2 +93.3%
Contains more Vitamin B3Vitamin B3 +233%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +453.8%
Contains more Vitamin B1Vitamin B1 +1053.8%
Contains more FolateFolate +242.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mamey Sapote Beans DV% diff.
Vitamin B6 0.72mg 0.13mg 45%
Vitamin C 23mg 3.1mg 22%
Vitamin E 2.11mg 0.15mg 13%
Vitamin B1 0.013mg 0.15mg 11%
Zinc 0.19mg 1.4mg 11%
Phosphorus 26mg 104mg 11%
Fructose 7.66g 10%
Manganese 0.204mg 9%
Selenium 4.5µg 8%
Vitamin B5 0.397mg 8%
Protein 1.45g 4.8g 7%
Iron 0.78mg 0.29mg 6%
Choline 30.8mg 6%
Vitamin B3 1.432mg 0.43mg 6%
Magnesium 11mg 32mg 5%
Potassium 454mg 296mg 5%
Vitamin B2 0.116mg 0.06mg 4%
Carbs 32.1g 20.49g 4%
Folate 7µg 24µg 4%
Starch 6.33g 3%
Calcium 18mg 50mg 3%
Vitamin K 0.8µg 1%
Polyunsaturated fat 0.097g 0.172g 1%
Calories 124kcal 105kcal 1%
Copper 0.213mg 0.206mg 1%
Fats 0.46g 0.4g 0%
Net carbs 26.7g 14.99g N/A
Sugar 20.14g 7.78g N/A
Fiber 5.4g 5.5g 0%
Sodium 7mg 1mg 0%
Vitamin A 7µg 5µg 0%
Saturated fat 0.169g 0.103g 0%
Monounsaturated fat 0.102g 0.035g 0%
Tryptophan 0.049mg 0%
Threonine 0.085mg 0%
Isoleucine 0.061mg 0%
Leucine 0.073mg 0%
Lysine 0.073mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.061mg 0%
Valine 0.073mg 0%
Histidine 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
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more FatsFats +15%
Contains more CarbsCarbs +56.7%
Contains more ProteinProtein +231%
Contains more WaterWater +11.9%
Contains more OtherOther +52.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 28% 26%
Saturated fat: Sat. Fat 0.169 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.097 g
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +191.4%
Contains less Sat. FatSaturated fat -39.1%
Contains more Poly. FatPolyunsaturated fat +77.3%

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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. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.