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  6. Mamey Sapote vs. Winged bean

Mamey Sapote vs. Winged bean — In-Depth Nutrition Comparison

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Summary of differences between mamey Sapote and winged bean

  • Mamey Sapote has more vitamin B6, vitamin C, and vitamin B5; however, winged bean is higher in copper, vitamin B1, iron, manganese, and zinc.
  • Winged bean covers your daily need for copper, 130% more than mamey Sapote.

These are the specific foods used in this comparison Sapote, mamey, raw and Winged bean tuber, raw.

Infographic

Mamey Sapote vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +118.2%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +29.1%
Contains more IronIron +156.4%
Contains more CopperCopper +550.7%
Contains more ZincZinc +631.6%
Contains more PhosphorusPhosphorus +73.1%
Contains more ManganeseManganese +160.8%

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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +242.2%
Contains more Vitamin B6Vitamin B6 +860%
Contains more Vitamin B1Vitamin B1 +2815.4%
Contains more Vitamin B2Vitamin B2 +28.4%
Contains more Vitamin B3Vitamin B3 +14.5%
Contains more FolateFolate +171.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Mamey Sapote Winged bean DV% diff.
Copper 0.213mg 1.386mg 130%
Vitamin B6 0.72mg 0.075mg 50%
Vitamin B1 0.013mg 0.379mg 31%
Vitamin C 23mg 0mg 26%
Fiber 5.4g 22%
Protein 1.45g 11.6g 20%
Iron 0.78mg 2mg 15%
Vitamin E 2.11mg 14%
Manganese 0.204mg 0.532mg 14%
Zinc 0.19mg 1.39mg 11%
Fructose 7.66g 10%
Vitamin B5 0.397mg 0.116mg 6%
Potassium 454mg 586mg 4%
Magnesium 11mg 24mg 3%
Folate 7µg 19µg 3%
Starch 6.33g 3%
Phosphorus 26mg 45mg 3%
Vitamin B2 0.116mg 0.149mg 3%
Polyunsaturated fat 0.097g 0.174g 1%
Vitamin B3 1.432mg 1.64mg 1%
Calories 124kcal 148kcal 1%
Selenium 0.7µg 1%
Fats 0.46g 0.9g 1%
Sodium 7mg 35mg 1%
Calcium 18mg 30mg 1%
Carbs 32.1g 28.1g 1%
Vitamin A 7µg 0µg 1%
Net carbs 26.7g 28.1g N/A
Sugar 20.14g N/A
Saturated fat 0.169g 0.222g 0%
Monounsaturated fat 0.102g 0.234g 0%
Tryptophan 0.049mg 0.252mg 0%
Threonine 0.085mg 0.451mg 0%
Isoleucine 0.061mg 0.425mg 0%
Leucine 0.073mg 0.64mg 0%
Lysine 0.073mg 0.592mg 0%
Methionine 0.024mg 0.143mg 0%
Phenylalanine 0.061mg 0.451mg 0%
Valine 0.073mg 0.599mg 0%
Histidine 0.049mg 0.241mg 0%
Omega-3 - ALA 0.082g N/A
Omega-6 - Linoleic acid 0.011g N/A

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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more CarbsCarbs +14.2%
Contains more WaterWater +13%
Contains more ProteinProtein +700%
Contains more FatsFats +95.7%
Contains more OtherOther +78.6%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -23.9%
Contains more Mono. FatMonounsaturated fat +129.4%
Contains more Poly. FatPolyunsaturated fat +79.4%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.