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.
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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
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Phosphorus
+38.5%
Contains
less
Sodium
-57.1%
Contains
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Zinc
+84.2%
Contains
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Calcium
+80%
Contains
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Iron
+160%
Contains
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Potassium
+92.4%
Contains
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Copper
+34.8%
Contains
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Manganese
+71.4%
Equal in Magnesium - 11
Contains
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Phosphorus
+38.5%
Contains
less
Sodium
-57.1%
Contains
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Zinc
+84.2%
Contains
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Calcium
+80%
Contains
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Iron
+160%
Contains
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Potassium
+92.4%
Contains
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Copper
+34.8%
Contains
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Manganese
+71.4%
Equal in Magnesium - 11
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
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Vitamin B1
+415.4%
Contains
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Folate
+442.9%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+251.7%
Contains
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Vitamin C
+125.5%
Contains
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Vitamin B2
+118.9%
Contains
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Vitamin B3
+388.7%
Contains
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Vitamin B6
+860%
Equal in Vitamin B5 - 0.397
Contains
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Vitamin B1
+415.4%
Contains
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Folate
+442.9%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+251.7%
Contains
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Vitamin C
+125.5%
Contains
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Vitamin B2
+118.9%
Contains
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Vitamin B3
+388.7%
Contains
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Vitamin B6
+860%
Equal in Vitamin B5 - 0.397
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+15.2%
Contains
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Fats
+154.3%
Contains
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Water
+20.1%
Contains
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Carbs
+71.7%
Contains
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Other
+111.3%
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
1.45 g
Fats:
0.46 g
Carbs:
32.1 g
Water:
64.87 g
Other:
1.12 g
Contains
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Protein
+15.2%
Contains
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Fats
+154.3%
Contains
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Water
+20.1%
Contains
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Carbs
+71.7%
Contains
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Other
+111.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-29%
Contains
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Polyunsaturated fat
+22.8%
Equal in Monounsaturated Fat - 0.102
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.093 g
Polyunsaturated fat:
0.079 g
Saturated Fat:
0.169 g
Monounsaturated Fat:
0.102 g
Polyunsaturated fat:
0.097 g
Contains
less
Saturated Fat
-29%
Contains
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Polyunsaturated fat
+22.8%
Equal in Monounsaturated Fat - 0.102
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 Sugar |
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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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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 14.7g | 26.7g |
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| Protein | 1.67g | 1.45g |
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| Fats | 1.17g | 0.46g |
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| Carbs | 18.7g | 32.1g |
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| Calories | 83kcal | 124kcal |
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| Starch | 6.33g |
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| Fructose | 7.66g |
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| Sugar | 13.67g | 20.14g |
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| Fiber | 4g | 5.4g |
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| Calcium | 10mg | 18mg |
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| Iron | 0.3mg | 0.78mg |
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| Magnesium | 12mg | 11mg |
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| Phosphorus | 36mg | 26mg |
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| Potassium | 236mg | 454mg |
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| Sodium | 3mg | 7mg |
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| Zinc | 0.35mg | 0.19mg |
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| Copper | 0.158mg | 0.213mg |
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| Manganese | 0.119mg | 0.204mg |
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| Selenium | 0.5µg |
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| Vitamin A | 0IU | 143IU |
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| Vitamin A RAE | 0µg | 7µg |
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| Vitamin E | 0.6mg | 2.11mg |
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| Vitamin C | 10.2mg | 23mg |
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| Vitamin B1 | 0.067mg | 0.013mg |
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| Vitamin B2 | 0.053mg | 0.116mg |
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| Vitamin B3 | 0.293mg | 1.432mg |
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| Vitamin B5 | 0.377mg | 0.397mg |
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| Vitamin B6 | 0.075mg | 0.72mg |
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| Folate | 38µg | 7µg |
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| Vitamin K | 16.4µg |
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| Tryptophan | 0.049mg |
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| Threonine | 0.085mg |
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| Isoleucine | 0.061mg |
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| Leucine | 0.073mg |
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| Lysine | 0.073mg |
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| Methionine | 0.024mg |
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| Phenylalanine | 0.061mg |
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| Valine | 0.073mg |
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| Histidine | 0.049mg |
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| Saturated Fat | 0.12g | 0.169g |
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| Monounsaturated Fat | 0.093g | 0.102g |
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| Polyunsaturated fat | 0.079g | 0.097g |
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| Omega-6 - Linoleic acid | 0.011g |
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| Omega-3 - ALA | 0.082g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
16%
32%
Minerals Daily Need Coverage Score
14%
20%
Comparison summary
Which food is lower in Sugar?
Pomegranate is lower in Sugar (difference - 6.47g)
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Pomegranate is lower in Saturated Fat (difference - 0.049g)
Which food is cheaper?
Pomegranate is cheaper (difference - $2)
Which food is lower in glycemic index?
Mamey Sapote is lower in glycemic index (difference - 0)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.