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  6. Mamey Sapote vs. Elderberry

Mamey Sapote vs. Elderberry — In-Depth Nutrition Comparison

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Important differences between mamey Sapote and elderberries

  • Mamey Sapote has more vitamin B6, copper, vitamin B3, vitamin B5, and potassium; however, elderberries have more vitamin C, iron, vitamin A, and fiber.
  • Mamey Sapote's daily need coverage for vitamin B6 is 38% more.
  • Mamey Sapote has 3 times more copper than elderberries. Mamey Sapote has 0.213mg of copper, while elderberries have 0.061mg.

The food varieties used in the comparison are Sapote, mamey, raw and Elderberries, raw.

Infographic

Mamey Sapote vs Elderberry 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 3.6% 11% 25% 60% 20% 3% 17% 0.78% 0% 3.3%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +62.1%
Contains more CopperCopper +249.2%
Contains more ZincZinc +72.7%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +111.1%
Contains more IronIron +105.1%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -14.3%

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 120% 10% 0% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +93.3%
Contains more Vitamin B3Vitamin B3 +186.4%
Contains more Vitamin B5Vitamin B5 +183.6%
Contains more Vitamin B6Vitamin B6 +213%
Contains more FolateFolate +16.7%
Contains more Vitamin CVitamin C +56.5%
Contains more Vitamin AVitamin A +328.6%
Contains more Vitamin B1Vitamin B1 +438.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Mamey Sapote Elderberry DV% diff.
Vitamin B6 0.72mg 0.23mg 38%
Copper 0.213mg 0.061mg 17%
Vitamin C 23mg 36mg 14%
Vitamin E 2.11mg 14%
Fructose 7.66g 10%
Iron 0.78mg 1.6mg 10%
Manganese 0.204mg 9%
Vitamin B3 1.432mg 0.5mg 6%
Fiber 5.4g 7g 6%
Vitamin B1 0.013mg 0.07mg 5%
Carbs 32.1g 18.4g 5%
Vitamin B5 0.397mg 0.14mg 5%
Potassium 454mg 280mg 5%
Vitamin B2 0.116mg 0.06mg 4%
Vitamin A 7µg 30µg 3%
Calories 124kcal 73kcal 3%
Starch 6.33g 3%
Phosphorus 26mg 39mg 2%
Protein 1.45g 0.66g 2%
Calcium 18mg 38mg 2%
Polyunsaturated fat 0.097g 0.247g 1%
Zinc 0.19mg 0.11mg 1%
Selenium 0.6µg 1%
Magnesium 11mg 5mg 1%
Saturated fat 0.169g 0.023g 1%
Fats 0.46g 0.5g 0%
Net carbs 26.7g 11.4g N/A
Sugar 20.14g N/A
Sodium 7mg 6mg 0%
Folate 7µg 6µg 0%
Monounsaturated fat 0.102g 0.08g 0%
Tryptophan 0.049mg 0.013mg 0%
Threonine 0.085mg 0.027mg 0%
Isoleucine 0.061mg 0.027mg 0%
Leucine 0.073mg 0.06mg 0%
Lysine 0.073mg 0.026mg 0%
Methionine 0.024mg 0.014mg 0%
Phenylalanine 0.061mg 0.04mg 0%
Valine 0.073mg 0.033mg 0%
Histidine 0.049mg 0.015mg 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
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Contains more ProteinProtein +119.7%
Contains more CarbsCarbs +74.5%
Contains more OtherOther +75%
Contains more WaterWater +23%
~equal in Fats ~0.5g

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
7% 23% 71%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.247 g
Contains more Mono. FatMonounsaturated fat +27.5%
Contains less Sat. FatSaturated fat -86.4%
Contains more Poly. FatPolyunsaturated fat +154.6%

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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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/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.