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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 Sugar 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 Calcium +116.7%
Contains more Iron +30.8%
Contains more Magnesium +290.9%
Contains more Phosphorus +138.5%
Contains more Potassium +44.5%
Contains less Sodium -71.4%
Contains more Zinc +52.6%
Equal in Copper - 0.206
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 30% 8% 12% 41% 1% 6% 71%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Contains more Calcium +116.7%
Contains more Iron +30.8%
Contains more Magnesium +290.9%
Contains more Phosphorus +138.5%
Contains more Potassium +44.5%
Contains less Sodium -71.4%
Contains more Zinc +52.6%
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 A +1330%
Contains more Vitamin E +4120%
Contains more Vitamin C +5650%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 43% 0% 77% 4% 27% 27% 24% 167% 6% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +1330%
Contains more Vitamin E +4120%
Contains more Vitamin C +5650%
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%

Comparison summary table

Pay attention to 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 Sugar 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

All nutrients comparison - raw data values

Nutrient Mamey Sapote Dates Opinion
Net carbs 26.7g 67.03g Dates
Protein 1.45g 2.45g Dates
Fats 0.46g 0.39g Mamey Sapote
Carbs 32.1g 75.03g Dates
Calories 124kcal 282kcal Dates
Starch 6.33g g Mamey Sapote
Fructose 7.66g 19.56g Dates
Sugar 20.14g 63.35g Mamey Sapote
Fiber 5.4g 8g Dates
Calcium 18mg 39mg Dates
Iron 0.78mg 1.02mg Dates
Magnesium 11mg 43mg Dates
Phosphorus 26mg 62mg Dates
Potassium 454mg 656mg Dates
Sodium 7mg 2mg Dates
Zinc 0.19mg 0.29mg Dates
Copper 0.213mg 0.206mg Mamey Sapote
Vitamin A 143IU 10IU Mamey Sapote
Vitamin E 2.11mg 0.05mg Mamey Sapote
Vitamin D IU 0IU Dates
Vitamin D µg 0µg Dates
Vitamin C 23mg 0.4mg Mamey Sapote
Vitamin B1 0.013mg 0.052mg Dates
Vitamin B2 0.116mg 0.066mg Mamey Sapote
Vitamin B3 1.432mg 1.274mg Mamey Sapote
Vitamin B5 0.397mg 0.589mg Dates
Vitamin B6 0.72mg 0.165mg Mamey Sapote
Folate 7µg 19µg Dates
Vitamin B12 0µg 0µg
Vitamin K µg 2.7µg Dates
Tryptophan 0.049mg 0.012mg Mamey Sapote
Threonine 0.085mg 0.043mg Mamey Sapote
Isoleucine 0.061mg 0.049mg Mamey Sapote
Leucine 0.073mg 0.084mg Dates
Lysine 0.073mg 0.066mg Mamey Sapote
Methionine 0.024mg 0.022mg Mamey Sapote
Phenylalanine 0.061mg 0.05mg Mamey Sapote
Valine 0.073mg 0.071mg Mamey Sapote
Histidine 0.049mg 0.032mg Mamey Sapote
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.169g 0.032g Dates
Monounsaturated Fat 0.102g 0.036g Mamey Sapote
Polyunsaturated fat 0.097g 0.019g Mamey Sapote

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
9%
Mamey Sapote
15%
Dates
Carbohydrates
32%
Mamey Sapote
75%
Dates
Fats
2%
Mamey Sapote
2%
Dates

Comparison summary

Which food is lower in Sugar?
Mamey Sapote
Mamey Sapote is lower in Sugar (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 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

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 to 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.