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  6. Mamey Sapote vs. Wild rice raw

Mamey Sapote vs. Wild rice raw — In-Depth Nutrition Comparison

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Important differences between mamey Sapote and wild rice raw

  • Mamey Sapote has more vitamin C and vitamin B6; however, wild rice raw has more phosphorus, zinc, manganese, magnesium, copper, vitamin B3, folate, and iron.
  • Wild rice raw's daily need coverage for phosphorus is 58% more.

The food varieties used in the comparison are Sapote, mamey, raw and Wild rice, raw.

Infographic

Mamey Sapote vs Wild rice 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more MagnesiumMagnesium +1509.1%
Contains more CalciumCalcium +16.7%
Contains more IronIron +151.3%
Contains more CopperCopper +146%
Contains more ZincZinc +3036.8%
Contains more PhosphorusPhosphorus +1565.4%
Contains more ManganeseManganese +551.5%
~equal in Potassium ~427mg
~equal in Sodium ~7mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +157.3%
Contains more Vitamin B6Vitamin B6 +84.1%
Contains more Vitamin B1Vitamin B1 +784.6%
Contains more Vitamin B2Vitamin B2 +125.9%
Contains more Vitamin B3Vitamin B3 +370.2%
Contains more Vitamin B5Vitamin B5 +170.5%
Contains more FolateFolate +1257.1%
~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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +736%
Contains more ProteinProtein +915.9%
Contains more FatsFats +134.8%
Contains more CarbsCarbs +133.3%
Contains more OtherOther +36.6%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +55.9%
Contains more Poly. FatPolyunsaturated fat +596.9%
~equal in Saturated fat ~0.156g

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
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +510.4%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
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 Wild rice raw
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Mamey Sapote Wild rice raw DV% diff.
Phosphorus 26mg 433mg 58%
Zinc 0.19mg 5.96mg 52%
Manganese 0.204mg 1.329mg 49%
Magnesium 11mg 177mg 40%
Copper 0.213mg 0.524mg 35%
Vitamin B3 1.432mg 6.733mg 33%
Protein 1.45g 14.73g 27%
Vitamin C 23mg 0mg 26%
Vitamin B6 0.72mg 0.391mg 25%
Folate 7µg 95µg 22%
Iron 0.78mg 1.96mg 15%
Carbs 32.1g 74.9g 14%
Vitamin B5 0.397mg 1.074mg 14%
Calories 124kcal 357kcal 12%
Vitamin B2 0.116mg 0.262mg 11%
Fructose 7.66g 10%
Vitamin B1 0.013mg 0.115mg 9%
Vitamin E 2.11mg 0.82mg 9%
Choline 35mg 6%
Selenium 2.8µg 5%
Polyunsaturated fat 0.097g 0.676g 4%
Starch 6.33g 3%
Fiber 5.4g 6.2g 3%
Vitamin K 1.9µg 2%
Vitamin A 7µg 1µg 1%
Potassium 454mg 427mg 1%
Fats 0.46g 1.08g 1%
Net carbs 26.7g 68.7g N/A
Calcium 18mg 21mg 0%
Sugar 20.14g 2.5g N/A
Sodium 7mg 7mg 0%
Saturated fat 0.169g 0.156g 0%
Monounsaturated fat 0.102g 0.159g 0%
Tryptophan 0.049mg 0.179mg 0%
Threonine 0.085mg 0.469mg 0%
Isoleucine 0.061mg 0.618mg 0%
Leucine 0.073mg 1.018mg 0%
Lysine 0.073mg 0.629mg 0%
Methionine 0.024mg 0.438mg 0%
Phenylalanine 0.061mg 0.721mg 0%
Valine 0.073mg 0.858mg 0%
Histidine 0.049mg 0.384mg 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 Wild rice 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
37%
Wild rice raw
Minerals Daily Need Coverage Score
20%
Mamey Sapote
96%
Wild rice raw

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 17.64g)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 0.013g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $3)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 57)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.