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Mamey Sapote vs. Spinach raw — In-Depth Nutrition Comparison

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Differences between mamey Sapote and spinach raw

  • Mamey Sapote has more vitamin B6, fiber, copper, and vitamin B5, while spinach raw has more vitamin A, folate, manganese, iron, magnesium, and calcium.
  • Spinach raw's daily need coverage for vitamin A is 185% higher.
  • Spinach raw contains 6 times less vitamin B5 than mamey Sapote. Mamey Sapote contains 0.397mg of vitamin B5, while spinach raw contains 0.065mg.

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

Infographic

Mamey Sapote vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CopperCopper +63.8%
Contains less SodiumSodium -91.1%
Contains more MagnesiumMagnesium +618.2%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +22.9%
Contains more IronIron +247.4%
Contains more ZincZinc +178.9%
Contains more PhosphorusPhosphorus +88.5%
Contains more ManganeseManganese +339.7%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B3Vitamin B3 +97.8%
Contains more Vitamin B5Vitamin B5 +510.8%
Contains more Vitamin B6Vitamin B6 +269.2%
Contains more Vitamin CVitamin C +22.2%
Contains more Vitamin AVitamin A +6600%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +62.9%
Contains more FolateFolate +2671.4%
~equal in Vitamin E ~2.03mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more FatsFats +17.9%
Contains more CarbsCarbs +784.3%
Contains more ProteinProtein +97.2%
Contains more WaterWater +40.9%
Contains more OtherOther +53.6%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +920%
Contains less Sat. FatSaturated fat -62.7%
Contains more Poly. FatPolyunsaturated fat +70.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +5742.9%
Contains more GlucoseGlucose +7181.8%
Contains more FructoseFructose +5006.7%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

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 Spinach raw
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mamey Sapote Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 7µg 469µg 51%
Folate 7µg 194µg 47%
Vitamin B6 0.72mg 0.195mg 40%
Manganese 0.204mg 0.897mg 30%
Iron 0.78mg 2.71mg 24%
Magnesium 11mg 79mg 16%
Fiber 5.4g 2.2g 13%
Fructose 7.66g 0.15g 9%
Carbs 32.1g 3.63g 9%
Copper 0.213mg 0.13mg 9%
Calcium 18mg 99mg 8%
Vitamin B5 0.397mg 0.065mg 7%
Vitamin B2 0.116mg 0.189mg 6%
Vitamin C 23mg 28.1mg 6%
Vitamin B1 0.013mg 0.078mg 5%
Calories 124kcal 23kcal 5%
Vitamin B3 1.432mg 0.724mg 4%
Choline 19.3mg 4%
Sodium 7mg 79mg 3%
Phosphorus 26mg 49mg 3%
Starch 6.33g 3%
Protein 1.45g 2.86g 3%
Zinc 0.19mg 0.53mg 3%
Potassium 454mg 558mg 3%
Selenium 1µg 2%
Vitamin E 2.11mg 2.03mg 1%
Fats 0.46g 0.39g 0%
Net carbs 26.7g 1.43g N/A
Sugar 20.14g 0.42g N/A
Saturated fat 0.169g 0.063g 0%
Monounsaturated fat 0.102g 0.01g 0%
Polyunsaturated fat 0.097g 0.165g 0%
Tryptophan 0.049mg 0.039mg 0%
Threonine 0.085mg 0.122mg 0%
Isoleucine 0.061mg 0.147mg 0%
Leucine 0.073mg 0.223mg 0%
Lysine 0.073mg 0.174mg 0%
Methionine 0.024mg 0.053mg 0%
Phenylalanine 0.061mg 0.129mg 0%
Valine 0.073mg 0.161mg 0%
Histidine 0.049mg 0.064mg 0%
Omega-3 - ALA 0.082g N/A
Omega-6 - Linoleic acid 0.011g N/A

Which food is preferable for your diet?

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

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
29%
Mamey Sapote
137%
Spinach raw
Minerals Daily Need Coverage Score
20%
Mamey Sapote
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 19.72g)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 0.106g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2.8)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Mamey Sapote
Mamey Sapote contains less Sodium (difference - 72mg)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.