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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 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" chart 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%
Equal in Magnesium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 30% 8% 12% 41% 1% 6% 71%
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%
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
:
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

Comparison summary table

Pay attention to 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 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 g 6.33g Mamey Sapote
Fructose g 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
Vitamin A 0IU 143IU Mamey Sapote
Vitamin E 0.6mg 2.11mg Mamey Sapote
Vitamin D 0IU IU Pomegranate
Vitamin D 0µg µg Pomegranate
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 B12 0µg 0µg
Vitamin K 16.4µg µg Pomegranate
Tryptophan mg 0.049mg Mamey Sapote
Threonine mg 0.085mg Mamey Sapote
Isoleucine mg 0.061mg Mamey Sapote
Leucine mg 0.073mg Mamey Sapote
Lysine mg 0.073mg Mamey Sapote
Methionine mg 0.024mg Mamey Sapote
Phenylalanine mg 0.061mg Mamey Sapote
Valine mg 0.073mg Mamey Sapote
Histidine mg 0.049mg Mamey Sapote
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 0.169g Pomegranate
Monounsaturated Fat 0.093g 0.102g Mamey Sapote
Polyunsaturated fat 0.079g 0.097g 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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
10%
Pomegranate
9%
Mamey Sapote
Carbohydrates
19%
Pomegranate
32%
Mamey Sapote
Fats
5%
Pomegranate
2%
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

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 to 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.