Prunes vs. Mamey Sapote — In-Depth Nutrition Comparison
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A recap on differences between Prunes and Mamey Sapote
- Prunes have 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 contain 41mg of Magnesium, while Mamey Sapote contains 11mg.
Food varieties used in this article are Plums, dried (prunes), uncooked and Sapote, mamey, raw.
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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 MagnesiumMagnesium | +272.7% |
| Contains more CalciumCalcium | +138.9% |
| Contains more PotassiumPotassium | +61.2% |
| Contains more IronIron | +19.2% |
| Contains more CopperCopper | +31.9% |
| Contains more ZincZinc | +131.6% |
| Contains more PhosphorusPhosphorus | +165.4% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +46.6% |
| 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.
| Contains more Vitamin AVitamin A | +446.2% |
| Contains more Vitamin B1Vitamin B1 | +292.3% |
| Contains more Vitamin B2Vitamin B2 | +60.3% |
| Contains more Vitamin B3Vitamin B3 | +31.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +3733.3% |
| Contains more Vitamin EVitamin E | +390.7% |
| Contains more Vitamin B6Vitamin B6 | +251.2% |
| Contains more FolateFolate | +75% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Protein:
1.45 g
Fats:
0.46 g
Carbs:
32.1 g
Water:
64.87 g
Other:
1.12 g
| Contains more ProteinProtein | +50.3% |
| Contains more CarbsCarbs | +99% |
| Contains more OtherOther | +135.7% |
| Contains more FatsFats | +21.1% |
| Contains more WaterWater | +109.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.088 g
Monounsaturated Fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.062 g
Saturated Fat:
Sat. Fat
0.169 g
Monounsaturated Fat:
Mono. Fat
0.102 g
Polyunsaturated fat:
Poly. Fat
0.097 g
| Contains less Sat. FatSaturated Fat | -47.9% |
| Contains more Mono. FatMonounsaturated Fat | +92.5% |
| Contains more Poly. FatPolyunsaturated fat | +56.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 GlucoseGlucose | +217.9% |
| Contains more FructoseFructose | +62.5% |
| Contains more StarchStarch | +23.9% |
| Contains more SucroseSucrose | +2626.7% |
| Contains more MaltoseMaltose | +533.3% |
~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.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 240kcal | 124kcal |
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| Protein | 2.18g | 1.45g |
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| Fats | 0.38g | 0.46g |
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| Vitamin C | 0.6mg | 23mg |
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| Net carbs | 56.78g | 26.7g |
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| Carbs | 63.88g | 32.1g |
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| Magnesium | 41mg | 11mg |
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| Calcium | 43mg | 18mg |
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| Potassium | 732mg | 454mg |
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| Iron | 0.93mg | 0.78mg |
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| Sugar | 38.13g | 20.14g |
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| Fiber | 7.1g | 5.4g |
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| Copper | 0.281mg | 0.213mg |
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| Zinc | 0.44mg | 0.19mg |
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| Starch | 5.11g | 6.33g |
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| Phosphorus | 69mg | 26mg |
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| Sodium | 2mg | 7mg |
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| Vitamin A | 781IU | 143IU |
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| Vitamin A | 39µg | 7µg |
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| Vitamin E | 0.43mg | 2.11mg |
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| Manganese | 0.299mg | 0.204mg |
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| Selenium | 0.3µg |
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| Vitamin B1 | 0.051mg | 0.013mg |
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| Vitamin B2 | 0.186mg | 0.116mg |
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| Vitamin B3 | 1.882mg | 1.432mg |
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| Vitamin B5 | 0.422mg | 0.397mg |
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| Vitamin B6 | 0.205mg | 0.72mg |
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| Vitamin K | 59.5µg |
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| Folate | 4µg | 7µg |
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| Choline | 10.1mg |
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| Saturated Fat | 0.088g | 0.169g |
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| Monounsaturated Fat | 0.053g | 0.102g |
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| Polyunsaturated fat | 0.062g | 0.097g |
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| Tryptophan | 0.025mg | 0.049mg |
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| Threonine | 0.049mg | 0.085mg |
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| Isoleucine | 0.041mg | 0.061mg |
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| Leucine | 0.066mg | 0.073mg |
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| Lysine | 0.05mg | 0.073mg |
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| Methionine | 0.016mg | 0.024mg |
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| Phenylalanine | 0.052mg | 0.061mg |
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| Valine | 0.056mg | 0.073mg |
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| Histidine | 0.027mg | 0.049mg |
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| Fructose | 12.45g | 7.66g |
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| Omega-3 - ALA | 0.082g |
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| Omega-6 - Linoleic acid | 0.011g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
29%
Minerals Daily Need Coverage Score
32%
20%
Comparison summary
Which food contains less Sodium?
Prunes contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Prunes is lower in Saturated Fat (difference - 0.081g)
Which food is cheaper?
Prunes is cheaper (difference - $1)
Which food is richer in minerals?
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Mamey Sapote is lower in Sugar (difference - 17.99g)
Which food is lower in glycemic index?
Mamey Sapote is lower in glycemic index (difference - 29)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)