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  6. Mamey Sapote vs. Cranberry bean raw

Mamey Sapote vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Summary of differences between mamey Sapote and cranberry bean raw

  • Mamey Sapote has more vitamin B6; however, cranberry bean raw is higher in folate, fiber, copper, vitamin B1, iron, phosphorus, magnesium, zinc, and manganese.
  • Cranberry bean raw covers your daily need for folate, 149% more than mamey Sapote.
  • Mamey Sapote has 2 times more vitamin B6 than cranberry bean raw. While mamey Sapote has 0.72mg of vitamin B6, cranberry bean raw has only 0.309mg.

These are the specific foods used in this comparison Sapote, mamey, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Mamey Sapote vs Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +1318.2%
Contains more CalciumCalcium +605.6%
Contains more PotassiumPotassium +193.4%
Contains more IronIron +541%
Contains more CopperCopper +272.8%
Contains more ZincZinc +1810.5%
Contains more PhosphorusPhosphorus +1330.8%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +351%

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +133%
Contains more Vitamin B1Vitamin B1 +5646.2%
Contains more Vitamin B2Vitamin B2 +83.6%
Contains more Vitamin B5Vitamin B5 +88.4%
Contains more FolateFolate +8528.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.455mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Mamey Sapote Cranberry bean raw DV% diff.
Folate 7µg 604µg 149%
Fiber 5.4g 24.7g 77%
Copper 0.213mg 0.794mg 65%
Vitamin B1 0.013mg 0.747mg 61%
Iron 0.78mg 5mg 53%
Phosphorus 26mg 372mg 49%
Protein 1.45g 23.03g 43%
Magnesium 11mg 156mg 35%
Vitamin B6 0.72mg 0.309mg 32%
Manganese 0.204mg 0.92mg 31%
Zinc 0.19mg 3.63mg 31%
Vitamin C 23mg 0mg 26%
Potassium 454mg 1332mg 26%
Selenium 12.7µg 23%
Vitamin E 2.11mg 14%
Calories 124kcal 335kcal 11%
Calcium 18mg 127mg 11%
Fructose 7.66g 10%
Carbs 32.1g 60.05g 9%
Vitamin B2 0.116mg 0.213mg 7%
Vitamin B5 0.397mg 0.748mg 7%
Polyunsaturated fat 0.097g 0.527g 3%
Starch 6.33g 3%
Vitamin A 7µg 0µg 1%
Fats 0.46g 1.23g 1%
Saturated fat 0.169g 0.316g 1%
Net carbs 26.7g 35.35g N/A
Sugar 20.14g N/A
Sodium 7mg 6mg 0%
Vitamin B3 1.432mg 1.455mg 0%
Monounsaturated fat 0.102g 0.106g 0%
Tryptophan 0.049mg 0.273mg 0%
Threonine 0.085mg 0.969mg 0%
Isoleucine 0.061mg 1.017mg 0%
Leucine 0.073mg 1.838mg 0%
Lysine 0.073mg 1.58mg 0%
Methionine 0.024mg 0.346mg 0%
Phenylalanine 0.061mg 1.245mg 0%
Valine 0.073mg 1.205mg 0%
Histidine 0.049mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +423.6%
Contains more ProteinProtein +1488.3%
Contains more FatsFats +167.4%
Contains more CarbsCarbs +87.1%
Contains more OtherOther +194.6%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -46.5%
Contains more Poly. FatPolyunsaturated fat +443.3%
~equal in Monounsaturated fat ~0.106g

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.