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Mamey Sapote vs. Walnut — In-Depth Nutrition Comparison

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How are mamey Sapote and walnut different?

  • Mamey Sapote is higher in vitamin C; however, walnut is richer in copper, manganese, phosphorus, magnesium, vitamin B1, iron, zinc, and folate.
  • Daily need coverage for copper for walnut is 153% higher.
  • Mamey Sapote contains 18 times more vitamin C than walnut. While mamey Sapote contains 23mg of vitamin C, walnut contains only 1.3mg.
  • Mamey Sapote has less saturated fat.

Sapote, mamey, raw and Nuts, walnuts, english are the varieties used in this article.

Infographic

Mamey Sapote vs Walnut 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%
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more MagnesiumMagnesium +1336.4%
Contains more CalciumCalcium +444.4%
Contains more IronIron +273.1%
Contains more CopperCopper +644.6%
Contains more ZincZinc +1526.3%
Contains more PhosphorusPhosphorus +1230.8%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +1573.5%
~equal in Potassium ~441mg

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%
Walnut
6
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +1669.2%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +201.4%
Contains more Vitamin B3Vitamin B3 +27.3%
Contains more Vitamin B6Vitamin B6 +34.1%
Contains more Vitamin B1Vitamin B1 +2523.1%
Contains more Vitamin B2Vitamin B2 +29.3%
Contains more Vitamin B5Vitamin B5 +43.6%
Contains more FolateFolate +1300%
~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
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +134.1%
Contains more WaterWater +1493.9%
Contains more ProteinProtein +950.3%
Contains more FatsFats +14076.1%
Contains more OtherOther +58.9%

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
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +8657.8%
Contains more Poly. FatPolyunsaturated fat +48533%

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
Walnut
0
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +10450%
Contains more SucroseSucrose +68.3%
Contains more GlucoseGlucose +9912.5%
Contains more FructoseFructose +8411.1%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~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 Walnut
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mamey Sapote Walnut DV% diff.
Polyunsaturated fat 0.097g 47.174g 314%
Copper 0.213mg 1.586mg 153%
Manganese 0.204mg 3.414mg 140%
Fats 0.46g 65.21g 100%
Phosphorus 26mg 346mg 46%
Magnesium 11mg 158mg 35%
Protein 1.45g 15.23g 28%
Vitamin B1 0.013mg 0.341mg 27%
Saturated fat 0.169g 6.126g 27%
Calories 124kcal 654kcal 27%
Iron 0.78mg 2.91mg 27%
Zinc 0.19mg 3.09mg 26%
Vitamin C 23mg 1.3mg 24%
Folate 7µg 98µg 23%
Monounsaturated fat 0.102g 8.933g 22%
Vitamin B6 0.72mg 0.537mg 14%
Vitamin E 2.11mg 0.7mg 9%
Fructose 7.66g 0.09g 9%
Selenium 4.9µg 9%
Calcium 18mg 98mg 8%
Choline 39.2mg 7%
Carbs 32.1g 13.71g 6%
Fiber 5.4g 6.7g 5%
Vitamin B2 0.116mg 0.15mg 3%
Vitamin B5 0.397mg 0.57mg 3%
Starch 6.33g 0.06g 3%
Vitamin K 2.7µg 2%
Vitamin B3 1.432mg 1.125mg 2%
Vitamin A 7µg 1µg 1%
Net carbs 26.7g 7.01g N/A
Potassium 454mg 441mg 0%
Sugar 20.14g 2.61g N/A
Sodium 7mg 2mg 0%
Tryptophan 0.049mg 0.17mg 0%
Threonine 0.085mg 0.596mg 0%
Isoleucine 0.061mg 0.625mg 0%
Leucine 0.073mg 1.17mg 0%
Lysine 0.073mg 0.424mg 0%
Methionine 0.024mg 0.236mg 0%
Phenylalanine 0.061mg 0.711mg 0%
Valine 0.073mg 0.753mg 0%
Histidine 0.049mg 0.391mg 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 Walnut
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
32%
Walnut
Minerals Daily Need Coverage Score
20%
Mamey Sapote
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 17.53g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Saturated fat?
Mamey Sapote
Mamey Sapote is lower in Saturated fat (difference - 5.957g)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 0)
Which food is cheaper?
Mamey Sapote
Mamey Sapote is cheaper (difference - $2)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.