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Bran raw vs. Mamey Sapote — In-Depth Nutrition Comparison

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What are the differences between bran raw and mamey Sapote?

  • Bran raw is higher in manganese, phosphorus, vitamin B1, iron, magnesium, fiber, zinc, and vitamin B5, yet mamey Sapote is higher in vitamin B6 and vitamin C.
  • Bran raw's daily need coverage for manganese is 236% more.
  • Bran raw has 90 times more vitamin B1 than mamey Sapote. While bran raw has 1.17mg of vitamin B1, mamey Sapote has only 0.013mg.

We used Oat bran, raw and Sapote, mamey, raw types in this article.

Infographic

Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +2036.4%
Contains more CalciumCalcium +222.2%
Contains more PotassiumPotassium +24.7%
Contains more IronIron +593.6%
Contains more CopperCopper +89.2%
Contains more ZincZinc +1536.8%
Contains more PhosphorusPhosphorus +2723.1%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +2659.8%
Contains more SeleniumSelenium +∞%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 +8900%
Contains more Vitamin B2Vitamin B2 +89.7%
Contains more Vitamin B5Vitamin B5 +276.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +642.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +108.9%
Contains more Vitamin B3Vitamin B3 +53.3%
Contains more Vitamin B6Vitamin B6 +336.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +1093.1%
Contains more FatsFats +1428.3%
Contains more CarbsCarbs +106.3%
Contains more OtherOther +158.9%
Contains more WaterWater +890.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 +2229.4%
Contains more Poly. FatPolyunsaturated fat +2751.5%
Contains less Sat. FatSaturated fat -87.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran raw Mamey Sapote
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Mamey Sapote DV% diff.
Manganese 5.63mg 0.204mg 236%
Phosphorus 734mg 26mg 101%
Vitamin B1 1.17mg 0.013mg 96%
Selenium 45.2µg 82%
Iron 5.41mg 0.78mg 58%
Magnesium 235mg 11mg 53%
Vitamin B6 0.165mg 0.72mg 43%
Fiber 15.4g 5.4g 40%
Protein 17.3g 1.45g 32%
Zinc 3.11mg 0.19mg 27%
Vitamin C 0mg 23mg 26%
Vitamin B5 1.494mg 0.397mg 22%
Copper 0.403mg 0.213mg 21%
Polyunsaturated fat 2.766g 0.097g 18%
Folate 52µg 7µg 11%
Carbs 66.22g 32.1g 11%
Fructose 7.66g 10%
Fats 7.03g 0.46g 10%
Vitamin B2 0.22mg 0.116mg 8%
Vitamin E 1.01mg 2.11mg 7%
Monounsaturated fat 2.376g 0.102g 6%
Choline 32.2mg 6%
Calories 246kcal 124kcal 6%
Saturated fat 1.328g 0.169g 5%
Calcium 58mg 18mg 4%
Vitamin B3 0.934mg 1.432mg 3%
Vitamin K 3.2µg 3%
Starch 6.33g 3%
Potassium 566mg 454mg 3%
Vitamin A 0µg 7µg 1%
Net carbs 50.82g 26.7g N/A
Sugar 1.45g 20.14g N/A
Sodium 4mg 7mg 0%
Tryptophan 0.335mg 0.049mg 0%
Threonine 0.502mg 0.085mg 0%
Isoleucine 0.668mg 0.061mg 0%
Leucine 1.374mg 0.073mg 0%
Lysine 0.76mg 0.073mg 0%
Methionine 0.335mg 0.024mg 0%
Phenylalanine 0.908mg 0.061mg 0%
Valine 0.964mg 0.073mg 0%
Histidine 0.41mg 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
Bran raw Mamey Sapote
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
44%
Bran raw
29%
Mamey Sapote
Minerals Daily Need Coverage Score
195%
Bran raw
20%
Mamey Sapote

Comparison summary

Which food is lower in Saturated fat?
Mamey Sapote
Mamey Sapote is lower in Saturated fat (difference - 1.159g)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 56)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 18.69g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 3mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $3)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.