Walnut vs. Mamey Sapote — In-Depth Nutrition Comparison
Compare
How are walnut and mamey Sapote different?
- Walnut is higher in copper, manganese, phosphorus, magnesium, vitamin B1, iron, zinc, and folate; however, mamey Sapote is richer in vitamin C.
- Daily need coverage for copper for walnut is 153% higher.
- Walnut contains 36 times more saturated fat than mamey Sapote. While walnut contains 6.126g of saturated fat, mamey Sapote contains only 0.169g.
Nuts, walnuts, english and Sapote, mamey, raw are the varieties used in this article.
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 MagnesiumMagnesium | +1336.4% |
| Contains more CalciumCalcium | +444.4% |
| Contains more IronIron | +273.1% |
| Contains more CopperCopper | +644.6% |
| Contains more ZincZinc | +1526.3% |
| Contains more PhosphorusPhosphorus | +1230.8% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +1573.5% |
| Contains more SeleniumSelenium | +∞% |
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 B1Vitamin B1 | +2523.1% |
| Contains more Vitamin B2Vitamin B2 | +29.3% |
| Contains more Vitamin B5Vitamin B5 | +43.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1300% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +1669.2% |
| Contains more Vitamin AVitamin A | +600% |
| Contains more Vitamin EVitamin E | +201.4% |
| Contains more Vitamin B3Vitamin B3 | +27.3% |
| Contains more Vitamin B6Vitamin B6 | +34.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
1.45 g
Fats:
0.46 g
Carbs:
32.1 g
Water:
64.87 g
Other:
1.12 g
| Contains more ProteinProtein | +950.3% |
| Contains more FatsFats | +14076.1% |
| Contains more OtherOther | +58.9% |
| Contains more CarbsCarbs | +134.1% |
| Contains more WaterWater | +1493.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
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 | +8657.8% |
| Contains more Poly. FatPolyunsaturated fat | +48533% |
| Contains less Sat. FatSaturated fat | -97.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.06 g
Sucrose:
2.43 g
Glucose:
0.08 g
Fructose:
0.09 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 StarchStarch | +10450% |
| Contains more SucroseSucrose | +68.3% |
| Contains more GlucoseGlucose | +9912.5% |
| Contains more FructoseFructose | +8411.1% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Rich in minerals |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.097g | 314% |
| Copper | 1.586mg | 0.213mg | 153% |
| Manganese | 3.414mg | 0.204mg | 140% |
| Fats | 65.21g | 0.46g | 100% |
| Phosphorus | 346mg | 26mg | 46% |
| Magnesium | 158mg | 11mg | 35% |
| Protein | 15.23g | 1.45g | 28% |
| Vitamin B1 | 0.341mg | 0.013mg | 27% |
| Saturated fat | 6.126g | 0.169g | 27% |
| Calories | 654kcal | 124kcal | 27% |
| Iron | 2.91mg | 0.78mg | 27% |
| Zinc | 3.09mg | 0.19mg | 26% |
| Vitamin C | 1.3mg | 23mg | 24% |
| Folate | 98µg | 7µg | 23% |
| Monounsaturated fat | 8.933g | 0.102g | 22% |
| Vitamin B6 | 0.537mg | 0.72mg | 14% |
| Vitamin E | 0.7mg | 2.11mg | 9% |
| Fructose | 0.09g | 7.66g | 9% |
| Selenium | 4.9µg | 9% | |
| Calcium | 98mg | 18mg | 8% |
| Choline | 39.2mg | 7% | |
| Carbs | 13.71g | 32.1g | 6% |
| Fiber | 6.7g | 5.4g | 5% |
| Vitamin B2 | 0.15mg | 0.116mg | 3% |
| Vitamin B5 | 0.57mg | 0.397mg | 3% |
| Starch | 0.06g | 6.33g | 3% |
| Vitamin K | 2.7µg | 2% | |
| Vitamin B3 | 1.125mg | 1.432mg | 2% |
| Vitamin A | 1µg | 7µg | 1% |
| Net carbs | 7.01g | 26.7g | N/A |
| Potassium | 441mg | 454mg | 0% |
| Sugar | 2.61g | 20.14g | N/A |
| Sodium | 2mg | 7mg | 0% |
| Tryptophan | 0.17mg | 0.049mg | 0% |
| Threonine | 0.596mg | 0.085mg | 0% |
| Isoleucine | 0.625mg | 0.061mg | 0% |
| Leucine | 1.17mg | 0.073mg | 0% |
| Lysine | 0.424mg | 0.073mg | 0% |
| Methionine | 0.236mg | 0.024mg | 0% |
| Phenylalanine | 0.711mg | 0.061mg | 0% |
| Valine | 0.753mg | 0.073mg | 0% |
| Histidine | 0.391mg | 0.049mg | 0% |
| Omega-3 - ALA | 0.082g | N/A | |
| Omega-6 - Linoleic acid | 0.011g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
32%
29%
Minerals Daily Need Coverage Score
152%
20%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 17.53g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is lower in Saturated fat?
Mamey Sapote is lower in Saturated fat (difference - 5.957g)
Which food is lower in glycemic index?
Mamey Sapote is lower in glycemic index (difference - 0)
Which food is cheaper?
Mamey Sapote is cheaper (difference - $2)
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.