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  6. Mamey Sapote vs. Bean raw

Mamey Sapote vs. Bean raw — In-Depth Nutrition Comparison

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What are the main differences between mamey Sapote and bean raw?

  • Mamey Sapote has less folate, copper, vitamin B1, phosphorus, iron, manganese, fiber, magnesium, potassium, and zinc than bean raw.
  • Bean raw's daily need coverage for folate is 130% higher.

We used Sapote, mamey, raw and Beans, pinto, mature seeds, raw types in this comparison.

Infographic

Mamey Sapote vs Bean raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains less SodiumSodium -41.7%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +527.8%
Contains more PotassiumPotassium +206.8%
Contains more IronIron +550%
Contains more CopperCopper +319.2%
Contains more ZincZinc +1100%
Contains more PhosphorusPhosphorus +1480.8%
Contains more ManganeseManganese +462.7%

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 77% 2.3% 42% 0% 3.3% 27% 27% 24% 166% 0% 0% 5.3% 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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +265.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +904.8%
Contains more Vitamin B3Vitamin B3 +22%
Contains more Vitamin B6Vitamin B6 +51.9%
Contains more Vitamin B1Vitamin B1 +5384.6%
Contains more Vitamin B2Vitamin B2 +82.8%
Contains more Vitamin B5Vitamin B5 +97.7%
Contains more FolateFolate +7400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +472.6%
Contains more ProteinProtein +1377.2%
Contains more FatsFats +167.4%
Contains more CarbsCarbs +94.9%
Contains more OtherOther +209.8%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -28.1%
Contains more Mono. FatMonounsaturated fat +124.5%
Contains more Poly. FatPolyunsaturated fat +319.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
24% 15% 30% 29%
Starch: 6.33 g
Sucrose: 4.09 g
Glucose: 8.01 g
Fructose: 7.66 g
Lactose: 0 g
Maltose: 0.38 g
Galactose: 0 g
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +106.6%
Contains more GlucoseGlucose +6061.5%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +439.8%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mamey Sapote Bean raw DV% diff.
Folate 7µg 525µg 130%
Copper 0.213mg 0.893mg 76%
Vitamin B1 0.013mg 0.713mg 58%
Phosphorus 26mg 411mg 55%
Iron 0.78mg 5.07mg 54%
Selenium 27.9µg 51%
Manganese 0.204mg 1.148mg 41%
Protein 1.45g 21.42g 40%
Fiber 5.4g 15.5g 40%
Magnesium 11mg 176mg 39%
Potassium 454mg 1393mg 28%
Zinc 0.19mg 2.28mg 19%
Vitamin B6 0.72mg 0.474mg 19%
Vitamin C 23mg 6.3mg 19%
Vitamin E 2.11mg 0.21mg 13%
Choline 66.2mg 12%
Starch 6.33g 34.17g 11%
Calories 124kcal 347kcal 11%
Calcium 18mg 113mg 10%
Carbs 32.1g 62.55g 10%
Fructose 7.66g 0g 10%
Vitamin B5 0.397mg 0.785mg 8%
Vitamin B2 0.116mg 0.212mg 7%
Vitamin K 5.6µg 5%
Vitamin B3 1.432mg 1.174mg 2%
Polyunsaturated fat 0.097g 0.407g 2%
Fats 0.46g 1.23g 1%
Vitamin A 7µg 0µg 1%
Net carbs 26.7g 47.05g N/A
Sugar 20.14g 2.11g N/A
Sodium 7mg 12mg 0%
Saturated fat 0.169g 0.235g 0%
Monounsaturated fat 0.102g 0.229g 0%
Tryptophan 0.049mg 0.237mg 0%
Threonine 0.085mg 0.81mg 0%
Isoleucine 0.061mg 0.871mg 0%
Leucine 0.073mg 1.558mg 0%
Lysine 0.073mg 1.356mg 0%
Methionine 0.024mg 0.259mg 0%
Phenylalanine 0.061mg 1.095mg 0%
Valine 0.073mg 0.998mg 0%
Histidine 0.049mg 0.556mg 0%
Omega-3 - ALA 0.082g N/A
Omega-6 - Linoleic acid 0.011g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mamey Sapote Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
29%
Mamey Sapote
67%
Bean raw
Minerals Daily Need Coverage Score
20%
Mamey Sapote
131%
Bean raw

Comparison summary

Which food contains less Sodium?
Mamey Sapote
Mamey Sapote contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Mamey Sapote
Mamey Sapote is lower in Saturated fat (difference - 0.066g)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 33)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 18.03g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $1.5)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
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. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.