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Mamey Sapote vs Pomegranate - In-Depth Nutrition Comparison

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Significant differences between Mamey Sapote and Pomegranate

  • Mamey Sapote has more Vitamin B6, Vitamin C, Vitamin E , Vitamin B3, Potassium, Copper, Iron, and Fiber, however Pomegranate is richer in Folate.
  • Mamey Sapote covers your daily Vitamin B6 needs 50% more than Pomegranate.
  • Pomegranate has 5 times less Vitamin B3 than Mamey Sapote. Mamey Sapote has 1.432mg of Vitamin B3, while Pomegranate has 0.293mg.
  • Pomegranate contains less Sugar.

Specific food types used in this comparison are Sapote, mamey, raw and Pomegranates, raw.

Infographic

Mamey Sapote vs Pomegranate 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +160%
Contains more Calcium +80%
Contains more Potassium +92.4%
Contains more Copper +34.8%
Contains more Zinc +84.2%
Contains more Phosphorus +38.5%
Contains less Sodium -57.1%
Equal in Magnesium - 12
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 6% 41% 8% 71% 6% 12% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Contains more Iron +160%
Contains more Calcium +80%
Contains more Potassium +92.4%
Contains more Copper +34.8%
Contains more Zinc +84.2%
Contains more Phosphorus +38.5%
Contains less Sodium -57.1%
Equal in Magnesium - 12

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 +125.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +251.7%
Contains more Vitamin B2 +118.9%
Contains more Vitamin B3 +388.7%
Contains more Vitamin B6 +860%
Contains more Vitamin B1 +415.4%
Contains more Folate +442.9%
Equal in Vitamin B5 - 0.377
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 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Contains more Vitamin C +125.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +251.7%
Contains more Vitamin B2 +118.9%
Contains more Vitamin B3 +388.7%
Contains more Vitamin B6 +860%
Contains more Vitamin B1 +415.4%
Contains more Folate +442.9%
Equal in Vitamin B5 - 0.377

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 Pomegranate
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mamey Sapote Pomegranate Opinion
Calories 124kcal 83kcal Mamey Sapote
Protein 1.45g 1.67g Pomegranate
Fats 0.46g 1.17g Pomegranate
Vitamin C 23mg 10.2mg Mamey Sapote
Net carbs 26.7g 14.7g Mamey Sapote
Carbs 32.1g 18.7g Mamey Sapote
Cholesterol 0mg 0mg
Vitamin D IU 0IU Pomegranate
Iron 0.78mg 0.3mg Mamey Sapote
Calcium 18mg 10mg Mamey Sapote
Potassium 454mg 236mg Mamey Sapote
Magnesium 11mg 12mg Pomegranate
Sugar 20.14g 13.67g Pomegranate
Fiber 5.4g 4g Mamey Sapote
Copper 0.213mg 0.158mg Mamey Sapote
Zinc 0.19mg 0.35mg Pomegranate
Starch 6.33g g Mamey Sapote
Phosphorus 26mg 36mg Pomegranate
Sodium 7mg 3mg Pomegranate
Vitamin A 143IU 0IU Mamey Sapote
Vitamin E 2.11mg 0.6mg Mamey Sapote
Vitamin D µg 0µg Pomegranate
Vitamin B1 0.013mg 0.067mg Pomegranate
Vitamin B2 0.116mg 0.053mg Mamey Sapote
Vitamin B3 1.432mg 0.293mg Mamey Sapote
Vitamin B5 0.397mg 0.377mg Mamey Sapote
Vitamin B6 0.72mg 0.075mg Mamey Sapote
Vitamin B12 0µg 0µg
Vitamin K µg 16.4µg Pomegranate
Folate 7µg 38µg Pomegranate
Trans Fat 0g 0g
Saturated Fat 0.169g 0.12g Pomegranate
Monounsaturated Fat 0.102g 0.093g Mamey Sapote
Polyunsaturated fat 0.097g 0.079g Mamey Sapote
Tryptophan 0.049mg mg Mamey Sapote
Threonine 0.085mg mg Mamey Sapote
Isoleucine 0.061mg mg Mamey Sapote
Leucine 0.073mg mg Mamey Sapote
Lysine 0.073mg mg Mamey Sapote
Methionine 0.024mg mg Mamey Sapote
Phenylalanine 0.061mg mg Mamey Sapote
Valine 0.073mg mg Mamey Sapote
Histidine 0.049mg mg Mamey Sapote
Fructose 7.66g g Mamey Sapote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mamey Sapote Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16
Pomegranate
Mineral Summary Score
21
Mamey Sapote
15
Pomegranate

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
10%
Pomegranate
Carbohydrates
32%
Mamey Sapote
19%
Pomegranate
Fats
2%
Mamey Sapote
5%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 6.47g)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 0.049g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $2)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 0)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.