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  6. Mamey Sapote vs. Pomegranate

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" 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +92.4%
Contains more IronIron +160%
Contains more CopperCopper +34.8%
Contains more ManganeseManganese +71.4%
Contains more ZincZinc +84.2%
Contains more PhosphorusPhosphorus +38.5%
Contains less SodiumSodium -57.1%
~equal in Magnesium ~12mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin CVitamin C +125.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +251.7%
Contains more Vitamin B2Vitamin B2 +118.9%
Contains more Vitamin B3Vitamin B3 +388.7%
Contains more Vitamin B6Vitamin B6 +860%
Contains more Vitamin B1Vitamin B1 +415.4%
Contains more FolateFolate +442.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.377mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mamey Sapote Pomegranate DV% diff.
Vitamin B6 0.72mg 0.075mg 50%
Vitamin K 16.4µg 14%
Vitamin C 23mg 10.2mg 14%
Vitamin E 2.11mg 0.6mg 10%
Fructose 7.66g 10%
Folate 7µg 38µg 8%
Vitamin B3 1.432mg 0.293mg 7%
Potassium 454mg 236mg 6%
Iron 0.78mg 0.3mg 6%
Fiber 5.4g 4g 6%
Copper 0.213mg 0.158mg 6%
Vitamin B2 0.116mg 0.053mg 5%
Vitamin B1 0.013mg 0.067mg 5%
Carbs 32.1g 18.7g 4%
Manganese 0.204mg 0.119mg 4%
Starch 6.33g 3%
Calories 124kcal 83kcal 2%
Vitamin A 7µg 0µg 1%
Fats 0.46g 1.17g 1%
Phosphorus 26mg 36mg 1%
Selenium 0.5µg 1%
Zinc 0.19mg 0.35mg 1%
Calcium 18mg 10mg 1%
Choline 7.6mg 1%
Protein 1.45g 1.67g 0%
Net carbs 26.7g 14.7g N/A
Magnesium 11mg 12mg 0%
Sugar 20.14g 13.67g N/A
Sodium 7mg 3mg 0%
Vitamin B5 0.397mg 0.377mg 0%
Saturated fat 0.169g 0.12g 0%
Monounsaturated fat 0.102g 0.093g 0%
Polyunsaturated fat 0.097g 0.079g 0%
Tryptophan 0.049mg 0%
Threonine 0.085mg 0%
Isoleucine 0.061mg 0%
Leucine 0.073mg 0%
Lysine 0.073mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.061mg 0%
Valine 0.073mg 0%
Histidine 0.049mg 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more CarbsCarbs +71.7%
Contains more OtherOther +111.3%
Contains more ProteinProtein +15.2%
Contains more FatsFats +154.3%
Contains more WaterWater +20.1%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Poly. FatPolyunsaturated fat +22.8%
Contains less Sat. FatSaturated fat -29%
~equal in Monounsaturated fat ~0.093g

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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. 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.