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  6. Wafer vs. Mamey Sapote

Wafer vs. Mamey Sapote — In-Depth Nutrition Comparison

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Differences between wafer and mamey Sapote

  • Wafer has more iron, copper, manganese, vitamin B1, phosphorus, and vitamin B2, while mamey Sapote has more vitamin B6 and vitamin C.
  • Mamey Sapote's daily need coverage for vitamin B6 is 51% higher.
  • Mamey Sapote contains 83 times less sodium than wafer. Wafer contains 580mg of sodium, while mamey Sapote contains 7mg.

The food types used in this comparison are Cookies, chocolate wafers and Sapote, mamey, raw.

Infographic

Wafer 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.
Wafer
Wafer
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 5.4% 40% 29% 71% 5.2% 11% 0.91% 27% 0%
Contains more MagnesiumMagnesium +381.8%
Contains more CalciumCalcium +72.2%
Contains more IronIron +414.1%
Contains more CopperCopper +117.4%
Contains more ZincZinc +473.7%
Contains more PhosphorusPhosphorus +407.7%
Contains more ManganeseManganese +241.2%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +116.2%
Contains less SodiumSodium -98.8%

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.
Wafer
Wafer
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 2.3% 42% 0% 3.3% 27% 27% 24% 166% 0% 0% 5.3% 0%
Contains more Vitamin B1Vitamin B1 +1461.5%
Contains more Vitamin B2Vitamin B2 +129.3%
Contains more Vitamin B3Vitamin B3 +99.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +571.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +193.1%
Contains more Vitamin B6Vitamin B6 +1311.8%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.397mg

All nutrients comparison - raw data values

Nutrient Wafer Mamey Sapote DV% diff.
Vitamin B6 0.051mg 0.72mg 51%
Iron 4.01mg 0.78mg 40%
Copper 0.463mg 0.213mg 28%
Polyunsaturated fat 4.153g 0.097g 27%
Vitamin C 0mg 23mg 26%
Sodium 580mg 7mg 25%
Fats 14.2g 0.46g 21%
Manganese 0.696mg 0.204mg 21%
Saturated fat 4.241g 0.169g 19%
Vitamin B1 0.203mg 0.013mg 16%
Phosphorus 132mg 26mg 15%
Calories 433kcal 124kcal 15%
Carbs 72.7g 32.1g 14%
Monounsaturated fat 4.865g 0.102g 12%
Vitamin B2 0.266mg 0.116mg 12%
Folate 47µg 7µg 10%
Protein 6.6g 1.45g 10%
Magnesium 53mg 11mg 10%
Fructose 7.66g 10%
Selenium 5.7µg 10%
Vitamin B3 2.858mg 1.432mg 9%
Vitamin E 0.72mg 2.11mg 9%
Zinc 1.09mg 0.19mg 8%
Fiber 3.4g 5.4g 8%
Potassium 210mg 454mg 7%
Vitamin B12 0.09µg 0µg 4%
Starch 6.33g 3%
Choline 14.3mg 3%
Caffeine 10mg 3%
Vitamin K 2.4µg 2%
Calcium 31mg 18mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 26.7g N/A
Sugar 37.43g 20.14g N/A
Vitamin A 3µg 7µg 0%
Vitamin B5 0.381mg 0.397mg 0%
Tryptophan 0.096mg 0.049mg 0%
Threonine 0.22mg 0.085mg 0%
Isoleucine 0.261mg 0.061mg 0%
Leucine 0.447mg 0.073mg 0%
Lysine 0.281mg 0.073mg 0%
Methionine 0.105mg 0.024mg 0%
Phenylalanine 0.308mg 0.061mg 0%
Valine 0.323mg 0.073mg 0%
Histidine 0.128mg 0.049mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Linoleic acid 0.011g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 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 ProteinProtein +355.2%
Contains more FatsFats +2987%
Contains more CarbsCarbs +126.5%
Contains more OtherOther +78.6%
Contains more WaterWater +1341.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
46% 28% 26%
Saturated fat: Sat. Fat 0.169 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.097 g
Contains more Mono. FatMonounsaturated fat +4669.6%
Contains more Poly. FatPolyunsaturated fat +4181.4%
Contains less Sat. FatSaturated fat -96%

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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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.