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Raisin vs. Mamey Sapote — In-Depth Nutrition Comparison

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Important differences between Raisin and Mamey Sapote

  • Raisin has more Iron, Copper, Phosphorus, Potassium, and Vitamin B1, however, Mamey Sapote has more Vitamin B6, Vitamin C, Vitamin E , Fiber, and Vitamin B5.
  • Mamey Sapote's daily need coverage for Vitamin B6 is 42% more.
  • Raisin has 8 times more Vitamin B1 than Mamey Sapote. Raisin has 0.106mg of Vitamin B1, while Mamey Sapote has 0.013mg.

The food varieties used in the comparison are Raisins, seedless and Sapote, mamey, raw.

Infographic

Raisin 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 Calcium +177.8%
Contains more Iron +141%
Contains more Magnesium +190.9%
Contains more Phosphorus +288.5%
Contains more Potassium +65%
Contains more Zinc +15.8%
Contains more Copper +49.3%
Contains more Manganese +46.6%
Contains less Sodium -36.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 8% 12% 41% 1% 6% 71% 27% 0%
Contains more Calcium +177.8%
Contains more Iron +141%
Contains more Magnesium +190.9%
Contains more Phosphorus +288.5%
Contains more Potassium +65%
Contains more Zinc +15.8%
Contains more Copper +49.3%
Contains more Manganese +46.6%
Contains less Sodium -36.4%

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.
Raisin
4
:
Contains more Vitamin B1 +715.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +1658.3%
Contains more Vitamin C +900%
Contains more Vitamin B3 +86.9%
Contains more Vitamin B5 +317.9%
Contains more Vitamin B6 +313.8%
Contains more Folate +40%
Equal in Vitamin B2 - 0.116
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
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 +715.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +1658.3%
Contains more Vitamin C +900%
Contains more Vitamin B3 +86.9%
Contains more Vitamin B5 +317.9%
Contains more Vitamin B6 +313.8%
Contains more Folate +40%
Equal in Vitamin B2 - 0.116

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +111.7%
Contains more Carbs +146.7%
Contains more Other +66.1%
Contains more Water +320.4%
Equal in Fats - 0.46
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 +111.7%
Contains more Carbs +146.7%
Contains more Other +66.1%
Contains more Water +320.4%
Equal in Fats - 0.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -65.7%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +162.2%
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
46% 28% 26%
Saturated Fat: 0.169 g
Monounsaturated Fat: 0.102 g
Polyunsaturated fat: 0.097 g
Contains less Saturated Fat -65.7%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +162.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +246.4%
Contains more Fructose +287.5%
Contains more Starch +134.4%
Contains more Sucrose +808.9%
Contains more Maltose +∞%
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
24% 15% 30% 29%
Starch: 6.33 g
Sucrose: 4.09 g
Glucose: 8.01 g
Fructose: 7.66 g
Lactose: 0 g
Maltose: 0.38 g
Galactose: 0 g
Contains more Glucose +246.4%
Contains more Fructose +287.5%
Contains more Starch +134.4%
Contains more Sucrose +808.9%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raisin Mamey Sapote
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Raisin Mamey Sapote Opinion
Net carbs 75.48g 26.7g Raisin
Protein 3.07g 1.45g Raisin
Fats 0.46g 0.46g
Carbs 79.18g 32.1g Raisin
Calories 299kcal 124kcal Raisin
Starch 2.7g 6.33g Mamey Sapote
Fructose 29.68g 7.66g Raisin
Sugar 59.19g 20.14g Mamey Sapote
Fiber 3.7g 5.4g Mamey Sapote
Calcium 50mg 18mg Raisin
Iron 1.88mg 0.78mg Raisin
Magnesium 32mg 11mg Raisin
Phosphorus 101mg 26mg Raisin
Potassium 749mg 454mg Raisin
Sodium 11mg 7mg Mamey Sapote
Zinc 0.22mg 0.19mg Raisin
Copper 0.318mg 0.213mg Raisin
Manganese 0.299mg 0.204mg Raisin
Selenium 0.6µg Raisin
Vitamin A 0IU 143IU Mamey Sapote
Vitamin A RAE 0µg 7µg Mamey Sapote
Vitamin E 0.12mg 2.11mg Mamey Sapote
Vitamin C 2.3mg 23mg Mamey Sapote
Vitamin B1 0.106mg 0.013mg Raisin
Vitamin B2 0.125mg 0.116mg Raisin
Vitamin B3 0.766mg 1.432mg Mamey Sapote
Vitamin B5 0.095mg 0.397mg Mamey Sapote
Vitamin B6 0.174mg 0.72mg Mamey Sapote
Folate 5µg 7µg Mamey Sapote
Vitamin K 3.5µg Raisin
Tryptophan 0.05mg 0.049mg Raisin
Threonine 0.077mg 0.085mg Mamey Sapote
Isoleucine 0.057mg 0.061mg Mamey Sapote
Leucine 0.096mg 0.073mg Raisin
Lysine 0.084mg 0.073mg Raisin
Methionine 0.021mg 0.024mg Mamey Sapote
Phenylalanine 0.065mg 0.061mg Raisin
Valine 0.083mg 0.073mg Raisin
Histidine 0.072mg 0.049mg Raisin
Saturated Fat 0.058g 0.169g Raisin
Monounsaturated Fat 0.051g 0.102g Mamey Sapote
Polyunsaturated fat 0.037g 0.097g Mamey Sapote
Omega-6 - Linoleic acid 0.011g Mamey Sapote
Omega-6 - Gamma-linoleic acid 0.001g 0g Raisin
Omega-3 - ALA 0.082g Mamey Sapote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Mamey Sapote
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
12%
Raisin
32%
Mamey Sapote
Minerals Daily Need Coverage Score
37%
Raisin
20%
Mamey Sapote

Comparison summary

Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 0.111g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $2)
Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Mamey Sapote
Mamey Sapote is lower in Sugar (difference - 39.05g)
Which food contains less Sodium?
Mamey Sapote
Mamey Sapote contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 64)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.