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  6. Mamey Sapote vs. Marrow-stem Kale

Mamey Sapote vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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A recap on differences between mamey Sapote and marrow-stem Kale

  • Mamey Sapote has more vitamin B6, copper, potassium, and fiber; however, marrow-stem Kale is higher in vitamin A, folate, calcium, manganese, and vitamin C.
  • Marrow-stem Kale covers your daily vitamin A needs 98% more than mamey Sapote.
  • Marrow-stem Kale contains 5 times less copper than mamey Sapote. Mamey Sapote contains 0.213mg of copper, while marrow-stem Kale contains 0.046mg.

Food varieties used in this article are Sapote, mamey, raw and Collards, raw.

Infographic

Mamey Sapote vs Marrow-stem Kale 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" 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +113.1%
Contains more IronIron +66%
Contains more CopperCopper +363%
Contains less SodiumSodium -58.8%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +1188.9%
Contains more ZincZinc +10.5%
Contains more ManganeseManganese +222.5%
~equal in Phosphorus ~25mg

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B3Vitamin B3 +93%
Contains more Vitamin B5Vitamin B5 +48.7%
Contains more Vitamin B6Vitamin B6 +336.4%
Contains more Vitamin CVitamin C +53.5%
Contains more Vitamin AVitamin A +3485.7%
Contains more Vitamin B1Vitamin B1 +315.4%
Contains more Vitamin B2Vitamin B2 +12.1%
Contains more FolateFolate +1742.9%
~equal in Vitamin E ~2.26mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mamey Sapote Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Vitamin B6 0.72mg 0.165mg 43%
Folate 7µg 129µg 31%
Vitamin A 7µg 251µg 27%
Calcium 18mg 232mg 21%
Manganese 0.204mg 0.658mg 20%
Copper 0.213mg 0.046mg 19%
Vitamin C 23mg 35.3mg 14%
Fructose 7.66g 10%
Carbs 32.1g 5.42g 9%
Potassium 454mg 213mg 7%
Fiber 5.4g 4g 6%
Calories 124kcal 32kcal 5%
Choline 23.2mg 4%
Iron 0.78mg 0.47mg 4%
Magnesium 11mg 27mg 4%
Vitamin B3 1.432mg 0.742mg 4%
Starch 6.33g 3%
Vitamin B5 0.397mg 0.267mg 3%
Vitamin B1 0.013mg 0.054mg 3%
Protein 1.45g 3.02g 3%
Selenium 1.3µg 2%
Saturated fat 0.169g 0.055g 1%
Polyunsaturated fat 0.097g 0.201g 1%
Vitamin B2 0.116mg 0.13mg 1%
Vitamin E 2.11mg 2.26mg 1%
Fats 0.46g 0.61g 0%
Net carbs 26.7g 1.42g N/A
Sugar 20.14g 0.46g N/A
Zinc 0.19mg 0.21mg 0%
Phosphorus 26mg 25mg 0%
Sodium 7mg 17mg 0%
Monounsaturated fat 0.102g 0.03g 0%
Tryptophan 0.049mg 0.031mg 0%
Threonine 0.085mg 0.086mg 0%
Isoleucine 0.061mg 0.1mg 0%
Leucine 0.073mg 0.151mg 0%
Lysine 0.073mg 0.117mg 0%
Methionine 0.024mg 0.033mg 0%
Phenylalanine 0.061mg 0.087mg 0%
Valine 0.073mg 0.12mg 0%
Histidine 0.049mg 0.047mg 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more CarbsCarbs +492.3%
Contains more ProteinProtein +108.3%
Contains more FatsFats +32.6%
Contains more WaterWater +38.2%
Contains more OtherOther +18.8%

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +240%
Contains less Sat. FatSaturated fat -67.5%
Contains more Poly. FatPolyunsaturated fat +107.2%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.