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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 Sugars.

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

Infographic

Pomegranate 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pomegranate
Pomegranate
4
:
4
Mamey Sapote
Mamey Sapote
Contains more Zinc +84.2%
Contains more Phosphorus +38.5%
Contains less Sodium -57.1%
Contains more Iron +160%
Contains more Calcium +80%
Contains more Potassium +92.4%
Contains more Copper +34.8%
Equal in Magnesium - 11
Pomegranate
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Mamey Sapote
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 6% 41% 8% 71% 6% 12% 1%
Contains more Zinc +84.2%
Contains more Phosphorus +38.5%
Contains less Sodium -57.1%
Contains more Iron +160%
Contains more Calcium +80%
Contains more Potassium +92.4%
Contains more Copper +34.8%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pomegranate
Pomegranate
4
:
7
Mamey Sapote
Mamey Sapote
Contains more Vitamin B1 +415.4%
Contains more Folate +442.9%
Contains more Vitamin C +125.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +251.7%
Contains more Vitamin B2 +118.9%
Contains more Vitamin B3 +388.7%
Contains more Vitamin B6 +860%
Equal in Vitamin B5 - 0.397
Pomegranate
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Mamey Sapote
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 77% 9% 43% 0% 4% 27% 27% 24% 167% 0% 0% 6%
Contains more Vitamin B1 +415.4%
Contains more Folate +442.9%
Contains more Vitamin C +125.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +251.7%
Contains more Vitamin B2 +118.9%
Contains more Vitamin B3 +388.7%
Contains more Vitamin B6 +860%
Equal in Vitamin B5 - 0.397

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Pomegranate
32
Mamey Sapote
Mineral Summary Score
15
Pomegranate
21
Mamey Sapote

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
10%
Pomegranate
9%
Mamey Sapote
Carbohydrates
19%
Pomegranate
32%
Mamey Sapote
Fats
5%
Pomegranate
2%
Mamey Sapote

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pomegranate Mamey Sapote
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pomegranate Mamey Sapote
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Pomegranate
Pomegranate contains less Sugars (difference - 6.47g)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 0.049g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $2)
Which food is lower in glycemic index?
Mamey Sapote
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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pomegranate Mamey Sapote Opinion
Calories 83 124 Mamey Sapote
Protein 1.67 1.45 Pomegranate
Fats 1.17 0.46 Pomegranate
Vitamin C 10.2 23 Mamey Sapote
Carbs 18.7 32.1 Mamey Sapote
Cholesterol 0 0
Vitamin D 0 Pomegranate
Iron 0.3 0.78 Mamey Sapote
Calcium 10 18 Mamey Sapote
Potassium 236 454 Mamey Sapote
Magnesium 12 11 Pomegranate
Sugars 13.67 20.14 Pomegranate
Fiber 4 5.4 Mamey Sapote
Copper 0.158 0.213 Mamey Sapote
Zinc 0.35 0.19 Pomegranate
Starch 6.33 Mamey Sapote
Phosphorus 36 26 Pomegranate
Sodium 3 7 Pomegranate
Vitamin A 0 143 Mamey Sapote
Vitamin E 0.6 2.11 Mamey Sapote
Vitamin D 0 Pomegranate
Vitamin B1 0.067 0.013 Pomegranate
Vitamin B2 0.053 0.116 Mamey Sapote
Vitamin B3 0.293 1.432 Mamey Sapote
Vitamin B5 0.377 0.397 Mamey Sapote
Vitamin B6 0.075 0.72 Mamey Sapote
Vitamin B12 0 0
Vitamin K 16.4 Pomegranate
Folate 38 7 Pomegranate
Trans Fat 0 0
Saturated Fat 0.12 0.169 Pomegranate
Monounsaturated Fat 0.093 0.102 Mamey Sapote
Polyunsaturated fat 0.079 0.097 Mamey Sapote
Tryptophan 0.049 Mamey Sapote
Threonine 0.085 Mamey Sapote
Isoleucine 0.061 Mamey Sapote
Leucine 0.073 Mamey Sapote
Lysine 0.073 Mamey Sapote
Methionine 0.024 Mamey Sapote
Phenylalanine 0.061 Mamey Sapote
Valine 0.073 Mamey Sapote
Histidine 0.049 Mamey Sapote
Fructose 7.66 Mamey Sapote

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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.