Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pomegranate vs. Mamey Sapote — In-Depth Nutrition Comparison

Compare

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.
Contains more Phosphorus +38.5%
Contains less Sodium -57.1%
Contains more Zinc +84.2%
Contains more Calcium +80%
Contains more Iron +160%
Contains more Potassium +92.4%
Contains more Copper +34.8%
Contains more Manganese +71.4%
Equal in Magnesium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 8% 12% 41% 1% 6% 71% 27% 0%
Contains more Phosphorus +38.5%
Contains less Sodium -57.1%
Contains more Zinc +84.2%
Contains more Calcium +80%
Contains more Iron +160%
Contains more Potassium +92.4%
Contains more Copper +34.8%
Contains more 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 more Vitamin B1 +415.4%
Contains more Folate +442.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +251.7%
Contains more Vitamin C +125.5%
Contains more Vitamin B2 +118.9%
Contains more Vitamin B3 +388.7%
Contains more Vitamin B6 +860%
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 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 43% 0% 77% 4% 27% 27% 24% 167% 6% 0% 0%
Contains more Vitamin B1 +415.4%
Contains more Folate +442.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +251.7%
Contains more Vitamin C +125.5%
Contains more Vitamin B2 +118.9%
Contains more Vitamin B3 +388.7%
Contains more Vitamin B6 +860%
Equal in Vitamin B5 - 0.397

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +15.2%
Contains more Fats +154.3%
Contains more Water +20.1%
Contains more Carbs +71.7%
Contains more Other +111.3%
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 Protein +15.2%
Contains more Fats +154.3%
Contains more Water +20.1%
Contains more Carbs +71.7%
Contains more Other +111.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -29%
Contains more Polyunsaturated fat +22.8%
Equal in Monounsaturated Fat - 0.102
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
46% 28% 26%
Saturated Fat: 0.169 g
Monounsaturated Fat: 0.102 g
Polyunsaturated fat: 0.097 g
Contains less Saturated Fat -29%
Contains more 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.
Pomegranate Mamey Sapote
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Pomegranate Mamey Sapote Opinion
Net carbs 14.7g 26.7g Mamey Sapote
Protein 1.67g 1.45g Pomegranate
Fats 1.17g 0.46g Pomegranate
Carbs 18.7g 32.1g Mamey Sapote
Calories 83kcal 124kcal Mamey Sapote
Starch 6.33g Mamey Sapote
Fructose 7.66g Mamey Sapote
Sugar 13.67g 20.14g Pomegranate
Fiber 4g 5.4g Mamey Sapote
Calcium 10mg 18mg Mamey Sapote
Iron 0.3mg 0.78mg Mamey Sapote
Magnesium 12mg 11mg Pomegranate
Phosphorus 36mg 26mg Pomegranate
Potassium 236mg 454mg Mamey Sapote
Sodium 3mg 7mg Pomegranate
Zinc 0.35mg 0.19mg Pomegranate
Copper 0.158mg 0.213mg Mamey Sapote
Manganese 0.119mg 0.204mg Mamey Sapote
Selenium 0.5µg Pomegranate
Vitamin A 0IU 143IU Mamey Sapote
Vitamin A RAE 0µg 7µg Mamey Sapote
Vitamin E 0.6mg 2.11mg Mamey Sapote
Vitamin C 10.2mg 23mg Mamey Sapote
Vitamin B1 0.067mg 0.013mg Pomegranate
Vitamin B2 0.053mg 0.116mg Mamey Sapote
Vitamin B3 0.293mg 1.432mg Mamey Sapote
Vitamin B5 0.377mg 0.397mg Mamey Sapote
Vitamin B6 0.075mg 0.72mg Mamey Sapote
Folate 38µg 7µg Pomegranate
Vitamin K 16.4µg Pomegranate
Tryptophan 0.049mg Mamey Sapote
Threonine 0.085mg Mamey Sapote
Isoleucine 0.061mg Mamey Sapote
Leucine 0.073mg Mamey Sapote
Lysine 0.073mg Mamey Sapote
Methionine 0.024mg Mamey Sapote
Phenylalanine 0.061mg Mamey Sapote
Valine 0.073mg Mamey Sapote
Histidine 0.049mg Mamey Sapote
Saturated Fat 0.12g 0.169g Pomegranate
Monounsaturated Fat 0.093g 0.102g Mamey Sapote
Polyunsaturated fat 0.079g 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
Pomegranate Mamey Sapote
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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%
Pomegranate
32%
Mamey Sapote
Minerals Daily Need Coverage Score
14%
Pomegranate
20%
Mamey Sapote

Comparison summary

Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (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 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.

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.