Watercress vs. Mamey Sapote — In-Depth Nutrition Comparison
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A recap on differences between Watercress and Mamey Sapote
- Watercress has more Vitamin C, Vitamin A RAE, Calcium, and Vitamin B1, however, Mamey Sapote is higher in Vitamin B6, Fiber, Copper, Vitamin B3, Vitamin E , and Iron.
- Mamey Sapote covers your daily Vitamin B6 needs 45% more than Watercress.
- Mamey Sapote contains 23 times less Vitamin A RAE than Watercress. Watercress contains 160µg of Vitamin A RAE, while Mamey Sapote contains 7µg.
Food varieties used in this article are Watercress, raw and Sapote, mamey, raw.
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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
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Calcium
+566.7%
Contains
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Magnesium
+90.9%
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Phosphorus
+130.8%
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Manganese
+19.6%
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Iron
+290%
Contains
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Potassium
+37.6%
Contains
less
Sodium
-82.9%
Contains
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Zinc
+72.7%
Contains
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Copper
+176.6%
Contains
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Calcium
+566.7%
Contains
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Magnesium
+90.9%
Contains
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Phosphorus
+130.8%
Contains
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Manganese
+19.6%
Contains
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Iron
+290%
Contains
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Potassium
+37.6%
Contains
less
Sodium
-82.9%
Contains
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Zinc
+72.7%
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Copper
+176.6%
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.
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Contains
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Vitamin A
+2131.5%
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Vitamin C
+87%
Contains
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Vitamin B1
+592.3%
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Folate
+28.6%
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Vitamin E
+111%
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Vitamin B3
+616%
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Vitamin B5
+28.1%
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Vitamin B6
+458.1%
Equal in Vitamin B2 - 0.116
Contains
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Vitamin A
+2131.5%
Contains
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Vitamin C
+87%
Contains
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Vitamin B1
+592.3%
Contains
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Folate
+28.6%
Contains
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Vitamin E
+111%
Contains
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Vitamin B3
+616%
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Vitamin B5
+28.1%
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Vitamin B6
+458.1%
Equal in Vitamin B2 - 0.116
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+58.6%
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Water
+46.6%
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Fats
+360%
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Carbs
+2388.4%
Equal in Other - 1.12
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Protein:
1.45 g
Fats:
0.46 g
Carbs:
32.1 g
Water:
64.87 g
Other:
1.12 g
Contains
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Protein
+58.6%
Contains
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Water
+46.6%
Contains
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Fats
+360%
Contains
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Carbs
+2388.4%
Equal in Other - 1.12
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-84%
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Monounsaturated Fat
+1175%
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Polyunsaturated fat
+177.1%
Saturated Fat:
0.027 g
Monounsaturated Fat:
0.008 g
Polyunsaturated fat:
0.035 g
Saturated Fat:
0.169 g
Monounsaturated Fat:
0.102 g
Polyunsaturated fat:
0.097 g
Contains
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Saturated Fat
-84%
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Monounsaturated Fat
+1175%
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Polyunsaturated fat
+177.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.79g | 26.7g |
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| Protein | 2.3g | 1.45g |
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| Fats | 0.1g | 0.46g |
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| Carbs | 1.29g | 32.1g |
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| Calories | 11kcal | 124kcal |
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| Starch | 6.33g |
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| Fructose | 7.66g |
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| Sugar | 0.2g | 20.14g |
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| Fiber | 0.5g | 5.4g |
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| Calcium | 120mg | 18mg |
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| Iron | 0.2mg | 0.78mg |
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| Magnesium | 21mg | 11mg |
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| Phosphorus | 60mg | 26mg |
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| Potassium | 330mg | 454mg |
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| Sodium | 41mg | 7mg |
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| Zinc | 0.11mg | 0.19mg |
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| Copper | 0.077mg | 0.213mg |
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| Manganese | 0.244mg | 0.204mg |
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| Selenium | 0.9µg |
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| Vitamin A | 3191IU | 143IU |
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| Vitamin A RAE | 160µg | 7µg |
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| Vitamin E | 1mg | 2.11mg |
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| Vitamin C | 43mg | 23mg |
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| Vitamin B1 | 0.09mg | 0.013mg |
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| Vitamin B2 | 0.12mg | 0.116mg |
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| Vitamin B3 | 0.2mg | 1.432mg |
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| Vitamin B5 | 0.31mg | 0.397mg |
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| Vitamin B6 | 0.129mg | 0.72mg |
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| Folate | 9µg | 7µg |
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| Vitamin K | 250µg |
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| Tryptophan | 0.03mg | 0.049mg |
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| Threonine | 0.133mg | 0.085mg |
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| Isoleucine | 0.093mg | 0.061mg |
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| Leucine | 0.166mg | 0.073mg |
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| Lysine | 0.134mg | 0.073mg |
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| Methionine | 0.02mg | 0.024mg |
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| Phenylalanine | 0.114mg | 0.061mg |
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| Valine | 0.137mg | 0.073mg |
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| Histidine | 0.04mg | 0.049mg |
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| Saturated Fat | 0.027g | 0.169g |
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| Monounsaturated Fat | 0.008g | 0.102g |
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| Polyunsaturated fat | 0.035g | 0.097g |
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| Omega-6 - Linoleic acid | 0.011g |
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| Omega-3 - ALA | 0.082g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
91%
32%
Minerals Daily Need Coverage Score
18%
20%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 19.94g)
Which food is lower in Saturated Fat?
Watercress is lower in Saturated Fat (difference - 0.142g)
Which food is cheaper?
Watercress is cheaper (difference - $3)
Which food contains less Sodium?
Mamey Sapote contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Mamey Sapote is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.