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Mamey Sapote vs. Swordfish — In-Depth Nutrition Comparison

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A recap on differences between mamey Sapote and swordfish

  • Mamey Sapote has more vitamin C, fiber, copper, manganese, and vitamin B6; however, swordfish is higher in vitamin B12, vitamin B3, and phosphorus.
  • Swordfish covers your daily vitamin B12 needs 68% more than mamey Sapote.
  • Mamey Sapote has less saturated fat.

Food varieties used in this article are Sapote, mamey, raw and Fish, swordfish, cooked, dry heat.

Infographic

Mamey Sapote vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +200%
Contains more IronIron +73.3%
Contains more CopperCopper +363%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +1469.2%
Contains more MagnesiumMagnesium +218.2%
Contains more ZincZinc +310.5%
Contains more PhosphorusPhosphorus +1069.2%
~equal in Potassium ~499mg

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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +84.1%
Contains more Vitamin B6Vitamin B6 +17.1%
Contains more FolateFolate +250%
Contains more Vitamin AVitamin A +514.3%
Contains more Vitamin EVitamin E +14.2%
Contains more Vitamin B1Vitamin B1 +584.6%
Contains more Vitamin B3Vitamin B3 +546.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.417mg

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +211.1%
Contains more ProteinProtein +1517.2%
Contains more FatsFats +1623.9%
~equal in Water ~68.26g

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -91.2%
Contains more Mono. FatMonounsaturated fat +3374.5%
Contains more Poly. FatPolyunsaturated fat +1310.3%

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

All nutrients comparison - raw data values

Nutrient Mamey Sapote Swordfish DV% diff.
Selenium 68.5µg 125%
Vitamin D 666IU 83%
Vitamin D 16.6µg 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 1.432mg 9.254mg 49%
Protein 1.45g 23.45g 44%
Phosphorus 26mg 304mg 40%
Vitamin C 23mg 0mg 26%
Cholesterol 0mg 78mg 26%
Fiber 5.4g 0g 22%
Copper 0.213mg 0.046mg 19%
Choline 77.5mg 14%
Fats 0.46g 7.93g 11%
Carbs 32.1g 0g 11%
Fructose 7.66g 10%
Monounsaturated fat 0.102g 3.544g 9%
Vitamin B6 0.72mg 0.615mg 8%
Saturated fat 0.169g 1.911g 8%
Polyunsaturated fat 0.097g 1.368g 8%
Manganese 0.204mg 0.013mg 8%
Magnesium 11mg 35mg 6%
Vitamin B1 0.013mg 0.089mg 6%
Zinc 0.19mg 0.78mg 5%
Iron 0.78mg 0.45mg 4%
Sodium 7mg 97mg 4%
Vitamin A 7µg 43µg 4%
Vitamin B2 0.116mg 0.063mg 4%
Starch 6.33g 3%
Calories 124kcal 172kcal 2%
Vitamin E 2.11mg 2.41mg 2%
Folate 7µg 2µg 1%
Potassium 454mg 499mg 1%
Calcium 18mg 6mg 1%
Net carbs 26.7g 0g N/A
Sugar 20.14g 0g N/A
Vitamin B5 0.397mg 0.417mg 0%
Vitamin K 0.1µg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.049mg 0.265mg 0%
Threonine 0.085mg 1.035mg 0%
Isoleucine 0.061mg 1.088mg 0%
Leucine 0.073mg 1.919mg 0%
Lysine 0.073mg 2.168mg 0%
Methionine 0.024mg 0.699mg 0%
Phenylalanine 0.061mg 0.922mg 0%
Valine 0.073mg 1.216mg 0%
Histidine 0.049mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - ALA 0.082g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0g 0.022g 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 Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Mamey Sapote
72%
Swordfish
Minerals Daily Need Coverage Score
20%
Mamey Sapote
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 20.14g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $3)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Mamey Sapote
Mamey Sapote is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Mamey Sapote
Mamey Sapote contains less Sodium (difference - 90mg)
Which food is lower in Saturated fat?
Mamey Sapote
Mamey Sapote is lower in Saturated fat (difference - 1.742g)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 0)
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.

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.