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  6. Mamey Sapote vs. Quinoa

Mamey Sapote vs. Quinoa — In-Depth Nutrition Comparison

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Differences between Mamey Sapote and Quinoa

  • Mamey Sapote has more Vitamin B6, Vitamin C, Fiber, Vitamin E , and Potassium, while Quinoa has more Manganese, Phosphorus, Magnesium, Iron, and Folate.
  • Mamey Sapote's daily need coverage for Vitamin B6 is 46% higher.

The food types used in this comparison are Sapote, mamey, raw and Quinoa, cooked.

Infographic

Mamey Sapote vs Quinoa 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
3
:
6
Quinoa
Quinoa
Contains more Potassium +164%
Contains more Copper +10.9%
Contains more Iron +91%
Contains more Magnesium +481.8%
Contains more Phosphorus +484.6%
Contains more Zinc +473.7%
Contains more Manganese +209.3%
Equal in Calcium - 17
Equal in Sodium - 7
Equal in Copper - 0.192
Mamey Sapote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 8% 12% 41% 1% 6% 71% 27% 0%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Potassium +164%
Contains more Copper +10.9%
Contains more Iron +91%
Contains more Magnesium +481.8%
Contains more Phosphorus +484.6%
Contains more Zinc +473.7%
Contains more Manganese +209.3%
Equal in Calcium - 17
Equal in Sodium - 7
Equal in Copper - 0.192

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
7
:
4
Quinoa
Quinoa
Contains more Vitamin A +2760%
Contains more Vitamin E +234.9%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +247.6%
Contains more Vitamin B6 +485.4%
Contains more Vitamin B1 +723.1%
Contains more Folate +500%
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%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin A +2760%
Contains more Vitamin E +234.9%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +247.6%
Contains more Vitamin B6 +485.4%
Contains more Vitamin B1 +723.1%
Contains more Folate +500%
Equal in Vitamin B2 - 0.11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mamey Sapote
Mamey Sapote
2
:
3
Quinoa
Quinoa
Contains more Carbs +50.7%
Contains more Other +45.5%
Contains more Protein +203.4%
Contains more Fats +317.4%
Contains more Water +10.4%
Mamey Sapote
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Carbs +50.7%
Contains more Other +45.5%
Contains more Protein +203.4%
Contains more Fats +317.4%
Contains more Water +10.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mamey Sapote
Mamey Sapote
1
:
2
Quinoa
Quinoa
Contains less Saturated Fat -26.8%
Contains more Monounsaturated Fat +417.6%
Contains more Polyunsaturated fat +1011.3%
Mamey Sapote
46% 28% 26%
Saturated Fat: 0.169 g
Monounsaturated Fat: 0.102 g
Polyunsaturated fat: 0.097 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains less Saturated Fat -26.8%
Contains more Monounsaturated Fat +417.6%
Contains more Polyunsaturated fat +1011.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mamey Sapote
Mamey Sapote
4
:
1
Quinoa
Quinoa
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +178.5%
Mamey Sapote
24% 15% 30% 29%
Starch: 6.33 g
Sucrose: 4.09 g
Glucose: 8.01 g
Fructose: 7.66 g
Lactose: 0 g
Maltose: 0.38 g
Galactose: 0 g
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +178.5%

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 Quinoa
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mamey Sapote Quinoa Opinion
Net carbs 26.7g 18.5g Mamey Sapote
Protein 1.45g 4.4g Quinoa
Fats 0.46g 1.92g Quinoa
Carbs 32.1g 21.3g Mamey Sapote
Calories 124kcal 120kcal Mamey Sapote
Starch 6.33g 17.63g Quinoa
Fructose 7.66g Mamey Sapote
Sugar 20.14g 0.87g Quinoa
Fiber 5.4g 2.8g Mamey Sapote
Calcium 18mg 17mg Mamey Sapote
Iron 0.78mg 1.49mg Quinoa
Magnesium 11mg 64mg Quinoa
Phosphorus 26mg 152mg Quinoa
Potassium 454mg 172mg Mamey Sapote
Sodium 7mg 7mg
Zinc 0.19mg 1.09mg Quinoa
Copper 0.213mg 0.192mg Mamey Sapote
Manganese 0.204mg 0.631mg Quinoa
Selenium 2.8µg Quinoa
Vitamin A 143IU 5IU Mamey Sapote
Vitamin A RAE 7µg 0µg Mamey Sapote
Vitamin E 2.11mg 0.63mg Mamey Sapote
Vitamin C 23mg 0mg Mamey Sapote
Vitamin B1 0.013mg 0.107mg Quinoa
Vitamin B2 0.116mg 0.11mg Mamey Sapote
Vitamin B3 1.432mg 0.412mg Mamey Sapote
Vitamin B5 0.397mg Mamey Sapote
Vitamin B6 0.72mg 0.123mg Mamey Sapote
Folate 7µg 42µg Quinoa
Tryptophan 0.049mg 0.052mg Quinoa
Threonine 0.085mg 0.131mg Quinoa
Isoleucine 0.061mg 0.157mg Quinoa
Leucine 0.073mg 0.261mg Quinoa
Lysine 0.073mg 0.239mg Quinoa
Methionine 0.024mg 0.096mg Quinoa
Phenylalanine 0.061mg 0.185mg Quinoa
Valine 0.073mg 0.185mg Quinoa
Histidine 0.049mg 0.127mg Quinoa
Saturated Fat 0.169g 0.231g Mamey Sapote
Omega-3 - DHA 0g 0.015g Quinoa
Monounsaturated Fat 0.102g 0.528g Quinoa
Polyunsaturated fat 0.097g 1.078g Quinoa
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 Quinoa
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
11%
Quinoa
Minerals Daily Need Coverage Score
20%
Mamey Sapote
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 19.27g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $3)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in Saturated Fat?
Mamey Sapote
Mamey Sapote is lower in Saturated Fat (difference - 0.062g)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 53)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.