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Prunes vs. Mamey Sapote — In-Depth Nutrition Comparison

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A recap on differences between Prunes and Mamey Sapote

  • Prunes has more Potassium, Copper, Magnesium, Fiber, Phosphorus, and Vitamin B2, however, Mamey Sapote is higher in Vitamin B6, Vitamin C, and Vitamin E .
  • Mamey Sapote covers your daily Vitamin B6 needs 40% more than Prunes.
  • Mamey Sapote contains 4 times less Magnesium than Prunes. Prunes contains 41mg of Magnesium, while Mamey Sapote contains 11mg.

Food varieties used in this article are Plums, dried (prunes), uncooked and Sapote, mamey, raw.

Infographic

Prunes 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.
Contains more Calcium +138.9%
Contains more Iron +19.2%
Contains more Magnesium +272.7%
Contains more Phosphorus +165.4%
Contains more Potassium +61.2%
Contains less Sodium -71.4%
Contains more Zinc +131.6%
Contains more Copper +31.9%
Contains more Manganese +46.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 8% 12% 41% 1% 6% 71% 27% 0%
Contains more Calcium +138.9%
Contains more Iron +19.2%
Contains more Magnesium +272.7%
Contains more Phosphorus +165.4%
Contains more Potassium +61.2%
Contains less Sodium -71.4%
Contains more Zinc +131.6%
Contains more Copper +31.9%
Contains more Manganese +46.6%

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.
Prunes
8
:
Contains more Vitamin A +446.2%
Contains more Vitamin B1 +292.3%
Contains more Vitamin B2 +60.3%
Contains more Vitamin B3 +31.4%
Contains more Vitamin E +390.7%
Contains more Vitamin C +3733.3%
Contains more Vitamin B6 +251.2%
Contains more Folate +75%
Equal in Vitamin B5 - 0.397
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 6% 149%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 43% 0% 77% 4% 27% 27% 24% 167% 6% 0% 0% 0%
Contains more Vitamin A +446.2%
Contains more Vitamin B1 +292.3%
Contains more Vitamin B2 +60.3%
Contains more Vitamin B3 +31.4%
Contains more Vitamin E +390.7%
Contains more Vitamin C +3733.3%
Contains more Vitamin B6 +251.2%
Contains more Folate +75%
Equal in Vitamin B5 - 0.397

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +50.3%
Contains more Carbs +99%
Contains more Other +135.7%
Contains more Fats +21.1%
Contains more Water +109.8%
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 Protein +50.3%
Contains more Carbs +99%
Contains more Other +135.7%
Contains more Fats +21.1%
Contains more Water +109.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -47.9%
Contains more Monounsaturated Fat +92.5%
Contains more Polyunsaturated fat +56.5%
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
46% 28% 26%
Saturated Fat: 0.169 g
Monounsaturated Fat: 0.102 g
Polyunsaturated fat: 0.097 g
Contains less Saturated Fat -47.9%
Contains more Monounsaturated Fat +92.5%
Contains more Polyunsaturated fat +56.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +217.9%
Contains more Fructose +62.5%
Contains more Starch +23.9%
Contains more Sucrose +2626.7%
Contains more Maltose +533.3%
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 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 Glucose +217.9%
Contains more Fructose +62.5%
Contains more Starch +23.9%
Contains more Sucrose +2626.7%
Contains more Maltose +533.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Mamey Sapote Opinion
Net carbs 56.78g 26.7g Prunes
Protein 2.18g 1.45g Prunes
Fats 0.38g 0.46g Mamey Sapote
Carbs 63.88g 32.1g Prunes
Calories 240kcal 124kcal Prunes
Starch 5.11g 6.33g Mamey Sapote
Fructose 12.45g 7.66g Prunes
Sugar 38.13g 20.14g Mamey Sapote
Fiber 7.1g 5.4g Prunes
Calcium 43mg 18mg Prunes
Iron 0.93mg 0.78mg Prunes
Magnesium 41mg 11mg Prunes
Phosphorus 69mg 26mg Prunes
Potassium 732mg 454mg Prunes
Sodium 2mg 7mg Prunes
Zinc 0.44mg 0.19mg Prunes
Copper 0.281mg 0.213mg Prunes
Manganese 0.299mg 0.204mg Prunes
Selenium 0.3µg Prunes
Vitamin A 781IU 143IU Prunes
Vitamin A RAE 39µg 7µg Prunes
Vitamin E 0.43mg 2.11mg Mamey Sapote
Vitamin C 0.6mg 23mg Mamey Sapote
Vitamin B1 0.051mg 0.013mg Prunes
Vitamin B2 0.186mg 0.116mg Prunes
Vitamin B3 1.882mg 1.432mg Prunes
Vitamin B5 0.422mg 0.397mg Prunes
Vitamin B6 0.205mg 0.72mg Mamey Sapote
Folate 4µg 7µg Mamey Sapote
Choline 10.1mg Prunes
Vitamin K 59.5µg Prunes
Tryptophan 0.025mg 0.049mg Mamey Sapote
Threonine 0.049mg 0.085mg Mamey Sapote
Isoleucine 0.041mg 0.061mg Mamey Sapote
Leucine 0.066mg 0.073mg Mamey Sapote
Lysine 0.05mg 0.073mg Mamey Sapote
Methionine 0.016mg 0.024mg Mamey Sapote
Phenylalanine 0.052mg 0.061mg Mamey Sapote
Valine 0.056mg 0.073mg Mamey Sapote
Histidine 0.027mg 0.049mg Mamey Sapote
Saturated Fat 0.088g 0.169g Prunes
Monounsaturated Fat 0.053g 0.102g Mamey Sapote
Polyunsaturated fat 0.062g 0.097g Mamey Sapote
Omega-6 - Linoleic acid 0.011g Mamey Sapote
Omega-3 - ALA 0.082g Mamey Sapote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Mamey Sapote
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Prunes
29%
Mamey Sapote
Minerals Daily Need Coverage Score
32%
Prunes
20%
Mamey Sapote

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.081g)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $1)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Mamey Sapote
Mamey Sapote is lower in Sugar (difference - 17.99g)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 29)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.