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  6. Mamey Sapote vs. Garlic

Mamey Sapote vs. Garlic — In-Depth Nutrition Comparison

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How are Mamey Sapote and Garlic different?

  • Mamey Sapote is higher in Vitamin E , and Fiber, however, Garlic is richer in Manganese, Vitamin B6, Phosphorus, Calcium, Vitamin B1, Iron, Copper, and Vitamin C.
  • Daily need coverage for Manganese from Garlic is 64% higher.
  • Mamey Sapote contains 26 times more Vitamin E than Garlic. While Mamey Sapote contains 2.11mg of Vitamin E , Garlic contains only 0.08mg.

Sapote, mamey, raw and Garlic, raw are the varieties used in this article.

Infographic

Mamey Sapote vs Garlic 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.
Mamey Sapote
Mamey Sapote
2
:
8
Garlic
Garlic
Contains more Potassium +13.2%
Contains less Sodium -58.8%
Contains more Calcium +905.6%
Contains more Iron +117.9%
Contains more Magnesium +127.3%
Contains more Phosphorus +488.5%
Contains more Zinc +510.5%
Contains more Copper +40.4%
Contains more Manganese +719.6%
Mamey Sapote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 8% 12% 41% 1% 6% 71% 27% 0%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Potassium +13.2%
Contains less Sodium -58.8%
Contains more Calcium +905.6%
Contains more Iron +117.9%
Contains more Magnesium +127.3%
Contains more Phosphorus +488.5%
Contains more Zinc +510.5%
Contains more Copper +40.4%
Contains more Manganese +719.6%

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.
Mamey Sapote
Mamey Sapote
5
:
6
Garlic
Garlic
Contains more Vitamin A +1488.9%
Contains more Vitamin E +2537.5%
Contains more Vitamin B3 +104.6%
Contains more Folate +133.3%
Contains more Vitamin C +35.7%
Contains more Vitamin B1 +1438.5%
Contains more Vitamin B5 +50.1%
Contains more Vitamin B6 +71.5%
Equal in Vitamin B2 - 0.11
Mamey Sapote
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%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +1488.9%
Contains more Vitamin E +2537.5%
Contains more Vitamin B3 +104.6%
Contains more Folate +133.3%
Contains more Vitamin C +35.7%
Contains more Vitamin B1 +1438.5%
Contains more Vitamin B5 +50.1%
Contains more Vitamin B6 +71.5%
Equal in Vitamin B2 - 0.11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mamey Sapote
Mamey Sapote
1
:
4
Garlic
Garlic
Contains more Water +10.7%
Contains more Protein +338.6%
Contains more Other +33.9%
Equal in Fats - 0.5
Equal in Carbs - 33.06
Equal in Water - 58.58
Mamey Sapote
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Water +10.7%
Contains more Protein +338.6%
Contains more Other +33.9%
Equal in Fats - 0.5
Equal in Carbs - 33.06
Equal in Water - 58.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mamey Sapote
Mamey Sapote
1
:
2
Garlic
Garlic
Contains more Monounsaturated Fat +827.3%
Contains less Saturated Fat -47.3%
Contains more Polyunsaturated fat +156.7%
Mamey Sapote
46% 28% 26%
Saturated Fat: 0.169 g
Monounsaturated Fat: 0.102 g
Polyunsaturated fat: 0.097 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +827.3%
Contains less Saturated Fat -47.3%
Contains more Polyunsaturated fat +156.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mamey Sapote Garlic
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar 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 Garlic Opinion
Net carbs 26.7g 30.96g Garlic
Protein 1.45g 6.36g Garlic
Fats 0.46g 0.5g Garlic
Carbs 32.1g 33.06g Garlic
Calories 124kcal 149kcal Garlic
Starch 6.33g Mamey Sapote
Fructose 7.66g Mamey Sapote
Sugar 20.14g 1g Garlic
Fiber 5.4g 2.1g Mamey Sapote
Calcium 18mg 181mg Garlic
Iron 0.78mg 1.7mg Garlic
Magnesium 11mg 25mg Garlic
Phosphorus 26mg 153mg Garlic
Potassium 454mg 401mg Mamey Sapote
Sodium 7mg 17mg Mamey Sapote
Zinc 0.19mg 1.16mg Garlic
Copper 0.213mg 0.299mg Garlic
Manganese 0.204mg 1.672mg Garlic
Selenium 14.2µg Garlic
Vitamin A 143IU 9IU Mamey Sapote
Vitamin A RAE 7µg 0µg Mamey Sapote
Vitamin E 2.11mg 0.08mg Mamey Sapote
Vitamin C 23mg 31.2mg Garlic
Vitamin B1 0.013mg 0.2mg Garlic
Vitamin B2 0.116mg 0.11mg Mamey Sapote
Vitamin B3 1.432mg 0.7mg Mamey Sapote
Vitamin B5 0.397mg 0.596mg Garlic
Vitamin B6 0.72mg 1.235mg Garlic
Folate 7µg 3µg Mamey Sapote
Vitamin K 1.7µg Garlic
Tryptophan 0.049mg 0.066mg Garlic
Threonine 0.085mg 0.157mg Garlic
Isoleucine 0.061mg 0.217mg Garlic
Leucine 0.073mg 0.308mg Garlic
Lysine 0.073mg 0.273mg Garlic
Methionine 0.024mg 0.076mg Garlic
Phenylalanine 0.061mg 0.183mg Garlic
Valine 0.073mg 0.291mg Garlic
Histidine 0.049mg 0.113mg Garlic
Saturated Fat 0.169g 0.089g Garlic
Monounsaturated Fat 0.102g 0.011g Mamey Sapote
Polyunsaturated fat 0.097g 0.249g Garlic
Omega-6 - Linoleic acid 0.011g Mamey Sapote
Omega-3 - ALA 0.082g Mamey Sapote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mamey Sapote Garlic
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Mamey Sapote
43%
Garlic
Minerals Daily Need Coverage Score
20%
Mamey Sapote
67%
Garlic

Comparison summary

Which food contains less Sodium?
Mamey Sapote
Mamey Sapote contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 30)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 19.14g)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.08g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $2.4)
Which food is richer in minerals?
Garlic
Garlic 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

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.