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Mamey Sapote vs Dates - In-Depth Nutrition Comparison

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Differences between Mamey Sapote and Dates

  • Mamey Sapote has more Vitamin B6, Vitamin C and Vitamin E , while Dates has more Fiber, Magnesium, Potassium and Phosphorus.
  • Mamey Sapote's daily need coverage for Vitamin B6 is 43% higher.
  • Dates contain 58 times less Vitamin C than Mamey Sapote. Mamey Sapote contains 23mg of Vitamin C, while Dates contain 0.4mg.
  • The amount of Sugars in Mamey Sapote is lower.

The food types used in this comparison are Sapote, mamey, raw and Dates, deglet noor.

Infographic

Mamey Sapote vs Dates  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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +30.8%
Contains more Calcium +116.7%
Contains more Potassium +44.5%
Contains more Magnesium +290.9%
Contains more Zinc +52.6%
Contains more Phosphorus +138.5%
Contains less Sodium -71.4%
Equal in Copper - 0.206
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 6% 41% 8% 71% 6% 12% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Contains more Iron +30.8%
Contains more Calcium +116.7%
Contains more Potassium +44.5%
Contains more Magnesium +290.9%
Contains more Zinc +52.6%
Contains more Phosphorus +138.5%
Contains less Sodium -71.4%
Equal in Copper - 0.206

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +5650%
Contains more Vitamin A +1330%
Contains more Vitamin E +4120%
Contains more Vitamin B2 +75.8%
Contains more Vitamin B3 +12.4%
Contains more Vitamin B6 +336.4%
Contains more Vitamin B1 +300%
Contains more Vitamin B5 +48.4%
Contains more Folate +171.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 9% 43% 0% 4% 27% 27% 24% 167% 0% 0% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Contains more Vitamin C +5650%
Contains more Vitamin A +1330%
Contains more Vitamin E +4120%
Contains more Vitamin B2 +75.8%
Contains more Vitamin B3 +12.4%
Contains more Vitamin B6 +336.4%
Contains more Vitamin B1 +300%
Contains more Vitamin B5 +48.4%
Contains more Folate +171.4%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Mamey Sapote
12
Dates
Mineral Summary Score
21
Mamey Sapote
30
Dates

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Mamey Sapote
15%
Dates
Carbohydrates
32%
Mamey Sapote
75%
Dates
Fats
2%
Mamey Sapote
2%
Dates

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mamey Sapote Dates
Lower in Sugars ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mamey Sapote Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Mamey Sapote
Mamey Sapote contains less Sugars (difference - 43.21g)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 42)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.137g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1)
Which food is richer in minerals?
Dates
Dates 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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mamey Sapote Dates Opinion
Calories 124 282 Dates
Protein 1.45 2.45 Dates
Fats 0.46 0.39 Mamey Sapote
Vitamin C 23 0.4 Mamey Sapote
Carbs 32.1 75.03 Dates
Cholesterol 0 0
Vitamin D 0 Dates
Iron 0.78 1.02 Dates
Calcium 18 39 Dates
Potassium 454 656 Dates
Magnesium 11 43 Dates
Sugars 20.14 63.35 Mamey Sapote
Fiber 5.4 8 Dates
Copper 0.213 0.206 Mamey Sapote
Zinc 0.19 0.29 Dates
Starch 6.33 Mamey Sapote
Phosphorus 26 62 Dates
Sodium 7 2 Dates
Vitamin A 143 10 Mamey Sapote
Vitamin E 2.11 0.05 Mamey Sapote
Vitamin D 0 Dates
Vitamin B1 0.013 0.052 Dates
Vitamin B2 0.116 0.066 Mamey Sapote
Vitamin B3 1.432 1.274 Mamey Sapote
Vitamin B5 0.397 0.589 Dates
Vitamin B6 0.72 0.165 Mamey Sapote
Vitamin B12 0 0
Vitamin K 2.7 Dates
Folate 7 19 Dates
Trans Fat 0 0
Saturated Fat 0.169 0.032 Dates
Monounsaturated Fat 0.102 0.036 Mamey Sapote
Polyunsaturated fat 0.097 0.019 Mamey Sapote
Tryptophan 0.049 0.012 Mamey Sapote
Threonine 0.085 0.043 Mamey Sapote
Isoleucine 0.061 0.049 Mamey Sapote
Leucine 0.073 0.084 Dates
Lysine 0.073 0.066 Mamey Sapote
Methionine 0.024 0.022 Mamey Sapote
Phenylalanine 0.061 0.05 Mamey Sapote
Valine 0.073 0.071 Mamey Sapote
Histidine 0.049 0.032 Mamey Sapote
Fructose 7.66 19.56 Dates

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.