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  6. Watercress vs. Mamey Sapote

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 A, vitamin C, calcium, and vitamin B1; however, mamey Sapote is higher in vitamin B6, fiber, copper, vitamin B3, vitamin E, and iron.
  • Watercress covers your daily vitamin A needs 61% more than mamey Sapote.
  • Mamey Sapote contains 7 times less vitamin B1 than watercress. Watercress contains 0.09mg of vitamin B1, while mamey Sapote contains 0.013mg.

Food varieties used in this article are Watercress, raw and Sapote, mamey, raw.

Infographic

Watercress 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
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 +90.9%
Contains more CalciumCalcium +566.7%
Contains more PhosphorusPhosphorus +130.8%
Contains more ManganeseManganese +19.6%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +37.6%
Contains more IronIron +290%
Contains more CopperCopper +176.6%
Contains more ZincZinc +72.7%
Contains less SodiumSodium -82.9%

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.
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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 CVitamin C +87%
Contains more Vitamin AVitamin A +2185.7%
Contains more Vitamin B1Vitamin B1 +592.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +111%
Contains more Vitamin B3Vitamin B3 +616%
Contains more Vitamin B5Vitamin B5 +28.1%
Contains more Vitamin B6Vitamin B6 +458.1%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.116mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Mamey Sapote DV% diff.
Vitamin K 250µg 208%
Vitamin B6 0.129mg 0.72mg 45%
Vitamin C 43mg 23mg 22%
Fiber 0.5g 5.4g 20%
Vitamin A 160µg 7µg 17%
Copper 0.077mg 0.213mg 15%
Fructose 7.66g 10%
Carbs 1.29g 32.1g 10%
Calcium 120mg 18mg 10%
Vitamin B3 0.2mg 1.432mg 8%
Iron 0.2mg 0.78mg 7%
Vitamin E 1mg 2.11mg 7%
Calories 11kcal 124kcal 6%
Vitamin B1 0.09mg 0.013mg 6%
Phosphorus 60mg 26mg 5%
Potassium 330mg 454mg 4%
Starch 6.33g 3%
Manganese 0.244mg 0.204mg 2%
Selenium 0.9µg 2%
Protein 2.3g 1.45g 2%
Magnesium 21mg 11mg 2%
Vitamin B5 0.31mg 0.397mg 2%
Choline 9mg 2%
Sodium 41mg 7mg 1%
Zinc 0.11mg 0.19mg 1%
Fats 0.1g 0.46g 1%
Folate 9µg 7µg 1%
Saturated fat 0.027g 0.169g 1%
Net carbs 0.79g 26.7g N/A
Sugar 0.2g 20.14g N/A
Vitamin B2 0.12mg 0.116mg 0%
Monounsaturated fat 0.008g 0.102g 0%
Polyunsaturated fat 0.035g 0.097g 0%
Tryptophan 0.03mg 0.049mg 0%
Threonine 0.133mg 0.085mg 0%
Isoleucine 0.093mg 0.061mg 0%
Leucine 0.166mg 0.073mg 0%
Lysine 0.134mg 0.073mg 0%
Methionine 0.02mg 0.024mg 0%
Phenylalanine 0.114mg 0.061mg 0%
Valine 0.137mg 0.073mg 0%
Histidine 0.04mg 0.049mg 0%
Omega-3 - ALA 0.082g N/A
Omega-6 - Linoleic acid 0.011g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 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 +58.6%
Contains more WaterWater +46.6%
Contains more FatsFats +360%
Contains more CarbsCarbs +2388.4%
~equal in Other ~1.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 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 less Sat. FatSaturated fat -84%
Contains more Mono. FatMonounsaturated fat +1175%
Contains more Poly. FatPolyunsaturated fat +177.1%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.