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  6. Spinach raw vs. Mamey Sapote

Spinach raw vs. Mamey Sapote — In-Depth Nutrition Comparison

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Differences between Spinach raw and Mamey Sapote

  • Spinach raw has more Vitamin A RAE, Folate, Manganese, Iron, Magnesium, and Calcium, while Mamey Sapote has more Vitamin B6, Fiber, Copper, and Vitamin B5.
  • Spinach raw's daily need coverage for Vitamin A RAE is 51% higher.
  • Mamey Sapote contains 28 times less Folate than Spinach raw. Spinach raw contains 194µg of Folate, while Mamey Sapote contains 7µg.

The food types used in this comparison are Spinach, raw and Sapote, mamey, raw.

Infographic

Spinach raw 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.
Spinach raw
Spinach raw
8
:
2
Mamey Sapote
Mamey Sapote
Contains more Calcium +450%
Contains more Iron +247.4%
Contains more Magnesium +618.2%
Contains more Phosphorus +88.5%
Contains more Potassium +22.9%
Contains more Zinc +178.9%
Contains more Manganese +339.7%
Contains less Sodium -91.1%
Contains more Copper +63.8%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Mamey Sapote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 8% 12% 41% 1% 6% 71% 27% 0%
Contains more Calcium +450%
Contains more Iron +247.4%
Contains more Magnesium +618.2%
Contains more Phosphorus +88.5%
Contains more Potassium +22.9%
Contains more Zinc +178.9%
Contains more Manganese +339.7%
Contains less Sodium -91.1%
Contains more Copper +63.8%

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.
Spinach raw
Spinach raw
7
:
4
Mamey Sapote
Mamey Sapote
Contains more Vitamin A +6457.3%
Contains more Vitamin C +22.2%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +62.9%
Contains more Folate +2671.4%
Contains more Vitamin B3 +97.8%
Contains more Vitamin B5 +510.8%
Contains more Vitamin B6 +269.2%
Equal in Vitamin E - 2.11
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Mamey Sapote
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 A +6457.3%
Contains more Vitamin C +22.2%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +62.9%
Contains more Folate +2671.4%
Contains more Vitamin B3 +97.8%
Contains more Vitamin B5 +510.8%
Contains more Vitamin B6 +269.2%
Equal in Vitamin E - 2.11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
3
:
2
Mamey Sapote
Mamey Sapote
Contains more Protein +97.2%
Contains more Water +40.9%
Contains more Other +53.6%
Contains more Fats +17.9%
Contains more Carbs +784.3%
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Mamey Sapote
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 +97.2%
Contains more Water +40.9%
Contains more Other +53.6%
Contains more Fats +17.9%
Contains more Carbs +784.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
1
Mamey Sapote
Mamey Sapote
Contains less Saturated Fat -62.7%
Contains more Polyunsaturated fat +70.1%
Contains more Monounsaturated Fat +920%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Mamey Sapote
46% 28% 26%
Saturated Fat: 0.169 g
Monounsaturated Fat: 0.102 g
Polyunsaturated fat: 0.097 g
Contains less Saturated Fat -62.7%
Contains more Polyunsaturated fat +70.1%
Contains more Monounsaturated Fat +920%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
5
Mamey Sapote
Mamey Sapote
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +5742.9%
Contains more Glucose +7181.8%
Contains more Fructose +5006.7%
Contains more Maltose +∞%
Spinach raw
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Mamey Sapote
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 Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +5742.9%
Contains more Glucose +7181.8%
Contains more Fructose +5006.7%
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.
Spinach raw Mamey Sapote
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals 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 Spinach raw Mamey Sapote Opinion
Net carbs 1.43g 26.7g Mamey Sapote
Protein 2.86g 1.45g Spinach raw
Fats 0.39g 0.46g Mamey Sapote
Carbs 3.63g 32.1g Mamey Sapote
Calories 23kcal 124kcal Mamey Sapote
Starch 6.33g Mamey Sapote
Fructose 0.15g 7.66g Mamey Sapote
Sugar 0.42g 20.14g Spinach raw
Fiber 2.2g 5.4g Mamey Sapote
Calcium 99mg 18mg Spinach raw
Iron 2.71mg 0.78mg Spinach raw
Magnesium 79mg 11mg Spinach raw
Phosphorus 49mg 26mg Spinach raw
Potassium 558mg 454mg Spinach raw
Sodium 79mg 7mg Mamey Sapote
Zinc 0.53mg 0.19mg Spinach raw
Copper 0.13mg 0.213mg Mamey Sapote
Manganese 0.897mg 0.204mg Spinach raw
Selenium 1µg Spinach raw
Vitamin A 9377IU 143IU Spinach raw
Vitamin A RAE 469µg 7µg Spinach raw
Vitamin E 2.03mg 2.11mg Mamey Sapote
Vitamin C 28.1mg 23mg Spinach raw
Vitamin B1 0.078mg 0.013mg Spinach raw
Vitamin B2 0.189mg 0.116mg Spinach raw
Vitamin B3 0.724mg 1.432mg Mamey Sapote
Vitamin B5 0.065mg 0.397mg Mamey Sapote
Vitamin B6 0.195mg 0.72mg Mamey Sapote
Folate 194µg 7µg Spinach raw
Vitamin K 482.9µg Spinach raw
Tryptophan 0.039mg 0.049mg Mamey Sapote
Threonine 0.122mg 0.085mg Spinach raw
Isoleucine 0.147mg 0.061mg Spinach raw
Leucine 0.223mg 0.073mg Spinach raw
Lysine 0.174mg 0.073mg Spinach raw
Methionine 0.053mg 0.024mg Spinach raw
Phenylalanine 0.129mg 0.061mg Spinach raw
Valine 0.161mg 0.073mg Spinach raw
Histidine 0.064mg 0.049mg Spinach raw
Saturated Fat 0.063g 0.169g Spinach raw
Monounsaturated Fat 0.01g 0.102g Mamey Sapote
Polyunsaturated fat 0.165g 0.097g Spinach raw
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
Spinach raw Mamey Sapote
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
181%
Spinach raw
32%
Mamey Sapote
Minerals Daily Need Coverage Score
45%
Spinach raw
20%
Mamey Sapote

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 19.72g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.106g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2.8)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food contains less Sodium?
Mamey Sapote
Mamey Sapote contains less Sodium (difference - 72mg)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 32)
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.