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  6. Mamey Sapote vs. Yardlong bean (Asparagus bean) raw

Mamey Sapote vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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Summary of differences between mamey Sapote and yardlong bean (Asparagus bean) raw

  • Mamey Sapote has more vitamin B6, copper, vitamin B5, vitamin B3, and potassium; however, yardlong bean (Asparagus bean) raw is higher in vitamin A, folate, magnesium, and vitamin B1.
  • Mamey Sapote covers your daily need for vitamin B6, 54% more than yardlong bean (Asparagus bean) raw.
  • Mamey Sapote has 7 times more vitamin B5 than yardlong bean (Asparagus bean) raw. While mamey Sapote has 0.397mg of vitamin B5, yardlong bean (Asparagus bean) raw has only 0.055mg.

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

Infographic

Mamey Sapote vs Yardlong bean (Asparagus bean) raw 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +89.2%
Contains more IronIron +66%
Contains more CopperCopper +343.8%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +177.8%
Contains more ZincZinc +94.7%
Contains more PhosphorusPhosphorus +126.9%
Contains less SodiumSodium -42.9%
~equal in Manganese ~0.205mg

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin CVitamin C +22.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +249.3%
Contains more Vitamin B5Vitamin B5 +621.8%
Contains more Vitamin B6Vitamin B6 +2900%
Contains more Vitamin AVitamin A +514.3%
Contains more Vitamin B1Vitamin B1 +723.1%
Contains more FolateFolate +785.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Mamey Sapote Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B6 0.72mg 0.024mg 54%
Fiber 5.4g 22%
Copper 0.213mg 0.048mg 18%
Folate 7µg 62µg 14%
Vitamin E 2.11mg 14%
Fructose 7.66g 10%
Vitamin B1 0.013mg 0.107mg 8%
Carbs 32.1g 8.35g 8%
Magnesium 11mg 44mg 8%
Vitamin B5 0.397mg 0.055mg 7%
Potassium 454mg 240mg 6%
Vitamin B3 1.432mg 0.41mg 6%
Phosphorus 26mg 59mg 5%
Vitamin C 23mg 18.8mg 5%
Vitamin A 7µg 43µg 4%
Calories 124kcal 47kcal 4%
Iron 0.78mg 0.47mg 4%
Selenium 1.5µg 3%
Protein 1.45g 2.8g 3%
Calcium 18mg 50mg 3%
Starch 6.33g 3%
Zinc 0.19mg 0.37mg 2%
Fats 0.46g 0.4g 0%
Net carbs 26.7g 8.35g N/A
Sugar 20.14g N/A
Sodium 7mg 4mg 0%
Manganese 0.204mg 0.205mg 0%
Vitamin B2 0.116mg 0.11mg 0%
Saturated fat 0.169g 0.105g 0%
Monounsaturated fat 0.102g 0.036g 0%
Polyunsaturated fat 0.097g 0.169g 0%
Tryptophan 0.049mg 0.032mg 0%
Threonine 0.085mg 0.104mg 0%
Isoleucine 0.061mg 0.15mg 0%
Leucine 0.073mg 0.2mg 0%
Lysine 0.073mg 0.184mg 0%
Methionine 0.024mg 0.04mg 0%
Phenylalanine 0.061mg 0.154mg 0%
Valine 0.073mg 0.162mg 0%
Histidine 0.049mg 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more FatsFats +15%
Contains more CarbsCarbs +284.4%
Contains more OtherOther +86.7%
Contains more ProteinProtein +93.1%
Contains more WaterWater +35.4%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +183.3%
Contains less Sat. FatSaturated fat -37.9%
Contains more Poly. FatPolyunsaturated fat +74.2%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.