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  6. Pomegranate vs. Mamey Sapote

Pomegranate vs. Mamey Sapote — In-Depth Nutrition Comparison

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Significant differences between pomegranate and mamey Sapote

  • Pomegranate has more folate; however, mamey Sapote is richer in vitamin B6, vitamin C, vitamin E, vitamin B3, potassium, copper, iron, and fiber.
  • Mamey Sapote covers your daily vitamin B6 needs 50% more than pomegranate.
  • Mamey Sapote has 5 times less folate than pomegranate. Pomegranate has 38µg of folate, while mamey Sapote has 7µg.
  • Pomegranate contains less sugar.

Specific food types used in this comparison are Pomegranates, raw and Sapote, mamey, raw.

Infographic

Pomegranate vs Mamey Sapote infographic
Infographic link

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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
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 ZincZinc +84.2%
Contains more PhosphorusPhosphorus +38.5%
Contains less SodiumSodium -57.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +92.4%
Contains more IronIron +160%
Contains more CopperCopper +34.8%
Contains more ManganeseManganese +71.4%
~equal in Magnesium ~11mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
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 +415.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +442.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +125.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +251.7%
Contains more Vitamin B2Vitamin B2 +118.9%
Contains more Vitamin B3Vitamin B3 +388.7%
Contains more Vitamin B6Vitamin B6 +860%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.397mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Mamey Sapote DV% diff.
Vitamin B6 0.075mg 0.72mg 50%
Vitamin K 16.4µg 14%
Vitamin C 10.2mg 23mg 14%
Vitamin E 0.6mg 2.11mg 10%
Fructose 7.66g 10%
Folate 38µg 7µg 8%
Vitamin B3 0.293mg 1.432mg 7%
Potassium 236mg 454mg 6%
Iron 0.3mg 0.78mg 6%
Fiber 4g 5.4g 6%
Copper 0.158mg 0.213mg 6%
Vitamin B2 0.053mg 0.116mg 5%
Vitamin B1 0.067mg 0.013mg 5%
Carbs 18.7g 32.1g 4%
Manganese 0.119mg 0.204mg 4%
Starch 6.33g 3%
Calories 83kcal 124kcal 2%
Vitamin A 0µg 7µg 1%
Fats 1.17g 0.46g 1%
Phosphorus 36mg 26mg 1%
Selenium 0.5µg 1%
Zinc 0.35mg 0.19mg 1%
Calcium 10mg 18mg 1%
Choline 7.6mg 1%
Protein 1.67g 1.45g 0%
Net carbs 14.7g 26.7g N/A
Magnesium 12mg 11mg 0%
Sugar 13.67g 20.14g N/A
Sodium 3mg 7mg 0%
Vitamin B5 0.377mg 0.397mg 0%
Saturated fat 0.12g 0.169g 0%
Monounsaturated fat 0.093g 0.102g 0%
Polyunsaturated fat 0.079g 0.097g 0%
Tryptophan 0.049mg 0%
Threonine 0.085mg 0%
Isoleucine 0.061mg 0%
Leucine 0.073mg 0%
Lysine 0.073mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.061mg 0%
Valine 0.073mg 0%
Histidine 0.049mg 0%
Omega-3 - ALA 0.082g N/A
Omega-6 - Linoleic acid 0.011g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 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 +15.2%
Contains more FatsFats +154.3%
Contains more WaterWater +20.1%
Contains more CarbsCarbs +71.7%
Contains more OtherOther +111.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 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 less Sat. FatSaturated fat -29%
Contains more Poly. FatPolyunsaturated fat +22.8%
~equal in Monounsaturated fat ~0.102g

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.