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  6. Mamey Sapote vs. Chard raw

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

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Differences between mamey Sapote and chard raw

  • Mamey Sapote has more vitamin B6, fiber, and vitamin B3, while chard raw has more vitamin A, magnesium, iron, vitamin C, and manganese.
  • Chard raw's daily need coverage for vitamin A is 119% higher.
  • Chard raw contains 7 times less vitamin B6 than mamey Sapote. Mamey Sapote contains 0.72mg of vitamin B6, while chard raw contains 0.099mg.
  • The amount of sodium in mamey Sapote is lower.

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

Infographic

Mamey Sapote vs Chard 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more PotassiumPotassium +19.8%
Contains more CopperCopper +19%
Contains less SodiumSodium -96.7%
Contains more MagnesiumMagnesium +636.4%
Contains more CalciumCalcium +183.3%
Contains more IronIron +130.8%
Contains more ZincZinc +89.5%
Contains more PhosphorusPhosphorus +76.9%
Contains more ManganeseManganese +79.4%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin EVitamin E +11.6%
Contains more Vitamin B2Vitamin B2 +28.9%
Contains more Vitamin B3Vitamin B3 +258%
Contains more Vitamin B5Vitamin B5 +130.8%
Contains more Vitamin B6Vitamin B6 +627.3%
Contains more Vitamin CVitamin C +30.4%
Contains more Vitamin AVitamin A +4271.4%
Contains more Vitamin B1Vitamin B1 +207.7%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mamey Sapote Chard raw DV% diff.
Vitamin K 830µg 692%
Vitamin B6 0.72mg 0.099mg 48%
Vitamin A 7µg 306µg 33%
Magnesium 11mg 81mg 17%
Fiber 5.4g 1.6g 15%
Iron 0.78mg 1.8mg 13%
Fructose 7.66g 10%
Carbs 32.1g 3.74g 9%
Sodium 7mg 213mg 9%
Vitamin C 23mg 30mg 8%
Manganese 0.204mg 0.366mg 7%
Vitamin B3 1.432mg 0.4mg 6%
Vitamin B5 0.397mg 0.172mg 5%
Calories 124kcal 19kcal 5%
Copper 0.213mg 0.179mg 4%
Starch 6.33g 3%
Phosphorus 26mg 46mg 3%
Calcium 18mg 51mg 3%
Choline 18mg 3%
Folate 7µg 14µg 2%
Vitamin B2 0.116mg 0.09mg 2%
Vitamin B1 0.013mg 0.04mg 2%
Selenium 0.9µg 2%
Zinc 0.19mg 0.36mg 2%
Potassium 454mg 379mg 2%
Vitamin E 2.11mg 1.89mg 1%
Saturated fat 0.169g 0.03g 1%
Protein 1.45g 1.8g 1%
Fats 0.46g 0.2g 0%
Net carbs 26.7g 2.14g N/A
Sugar 20.14g 1.1g N/A
Monounsaturated fat 0.102g 0.04g 0%
Polyunsaturated fat 0.097g 0.07g 0%
Tryptophan 0.049mg 0.017mg 0%
Threonine 0.085mg 0.083mg 0%
Isoleucine 0.061mg 0.147mg 0%
Leucine 0.073mg 0.13mg 0%
Lysine 0.073mg 0.099mg 0%
Methionine 0.024mg 0.019mg 0%
Phenylalanine 0.061mg 0.11mg 0%
Valine 0.073mg 0.11mg 0%
Histidine 0.049mg 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more FatsFats +130%
Contains more CarbsCarbs +758.3%
Contains more ProteinProtein +24.1%
Contains more WaterWater +42.8%
Contains more OtherOther +42.9%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +155%
Contains more Poly. FatPolyunsaturated fat +38.6%
Contains less Sat. FatSaturated fat -82.2%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.