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Macadamia vs. Mamey Sapote — In-Depth Nutrition Comparison

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A recap on differences between macadamia and mamey Sapote

  • Macadamia has more manganese, vitamin B1, copper, iron, magnesium, phosphorus, and fiber; however, mamey Sapote is higher in vitamin B6 and vitamin C.
  • Macadamia covers your daily manganese needs 171% more than mamey Sapote.
  • Mamey Sapote contains 92 times less vitamin B1 than macadamia. Macadamia contains 1.195mg of vitamin B1, while mamey Sapote contains 0.013mg.
  • Mamey Sapote has less saturated fat.

Food varieties used in this article are Nuts, macadamia nuts, raw and Sapote, mamey, raw.

Infographic

Macadamia vs Mamey Sapote 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
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%
Contains more MagnesiumMagnesium +1081.8%
Contains more CalciumCalcium +372.2%
Contains more IronIron +373.1%
Contains more CopperCopper +254.9%
Contains more ZincZinc +584.2%
Contains more PhosphorusPhosphorus +623.1%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +1925%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +23.4%

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 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 77% 2.3% 42% 0% 3.3% 27% 27% 24% 166% 0% 0% 5.3% 0%
Contains more Vitamin B1Vitamin B1 +9092.3%
Contains more Vitamin B2Vitamin B2 +39.7%
Contains more Vitamin B3Vitamin B3 +72.7%
Contains more Vitamin B5Vitamin B5 +90.9%
Contains more FolateFolate +57.1%
Contains more Vitamin CVitamin C +1816.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +290.7%
Contains more Vitamin B6Vitamin B6 +161.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Contains more ProteinProtein +445.5%
Contains more FatsFats +16371.7%
Contains more CarbsCarbs +132.3%
Contains more WaterWater +4669.9%
~equal in Other ~1.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
46% 28% 26%
Saturated fat: Sat. Fat 0.169 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.097 g
Contains more Mono. FatMonounsaturated fat +57622.5%
Contains more Poly. FatPolyunsaturated fat +1448.5%
Contains less Sat. FatSaturated fat -98.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
19% 79%
Starch: 1.05 g
Sucrose: 4.43 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more StarchStarch +502.9%
Contains more GlucoseGlucose +11342.9%
Contains more FructoseFructose +10842.9%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~4.09g
~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.
Macadamia Mamey Sapote
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Macadamia Mamey Sapote DV% diff.
Manganese 4.131mg 0.204mg 171%
Monounsaturated fat 58.877g 0.102g 147%
Fats 75.77g 0.46g 116%
Vitamin B1 1.195mg 0.013mg 99%
Copper 0.756mg 0.213mg 60%
Saturated fat 12.061g 0.169g 54%
Iron 3.69mg 0.78mg 36%
Vitamin B6 0.275mg 0.72mg 34%
Calories 718kcal 124kcal 30%
Magnesium 130mg 11mg 28%
Vitamin C 1.2mg 23mg 24%
Phosphorus 188mg 26mg 23%
Fiber 8.6g 5.4g 13%
Protein 7.91g 1.45g 13%
Zinc 1.3mg 0.19mg 10%
Vitamin E 0.54mg 2.11mg 10%
Fructose 0.07g 7.66g 9%
Polyunsaturated fat 1.502g 0.097g 9%
Vitamin B5 0.758mg 0.397mg 7%
Calcium 85mg 18mg 7%
Selenium 3.6µg 7%
Vitamin B3 2.473mg 1.432mg 7%
Carbs 13.82g 32.1g 6%
Vitamin B2 0.162mg 0.116mg 4%
Potassium 368mg 454mg 3%
Starch 1.05g 6.33g 2%
Vitamin A 0µg 7µg 1%
Folate 11µg 7µg 1%
Net carbs 5.22g 26.7g N/A
Sugar 4.57g 20.14g N/A
Sodium 5mg 7mg 0%
Tryptophan 0.067mg 0.049mg 0%
Threonine 0.37mg 0.085mg 0%
Isoleucine 0.314mg 0.061mg 0%
Leucine 0.602mg 0.073mg 0%
Lysine 0.018mg 0.073mg 0%
Methionine 0.023mg 0.024mg 0%
Phenylalanine 0.665mg 0.061mg 0%
Valine 0.363mg 0.073mg 0%
Histidine 0.195mg 0.049mg 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
Macadamia Mamey Sapote
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
40%
Macadamia
29%
Mamey Sapote
Minerals Daily Need Coverage Score
122%
Macadamia
20%
Mamey Sapote

Comparison summary

Which food is lower in Saturated fat?
Mamey Sapote
Mamey Sapote is lower in Saturated fat (difference - 11.892g)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 15.57g)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($3)
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/nutrients
  2. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/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.