Flour vs. Mamey Sapote — In-Depth Nutrition Comparison
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A recap on differences between flour and mamey Sapote
- Flour has more vitamin B1, iron, folate, vitamin B2, vitamin B3, manganese, and phosphorus; however, mamey Sapote is higher in vitamin B6, vitamin C, and vitamin E.
- Flour covers your daily vitamin B1 needs 64% more than mamey Sapote.
- Mamey Sapote contains 26 times less folate than flour. Flour contains 183µg of folate, while mamey Sapote contains 7µg.
Food varieties used in this article are Wheat flour, white, all-purpose, enriched, bleached 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 more MagnesiumMagnesium | +100% |
| Contains more IronIron | +494.9% |
| Contains more ZincZinc | +268.4% |
| Contains more PhosphorusPhosphorus | +315.4% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +234.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +20% |
| Contains more PotassiumPotassium | +324.3% |
| Contains more CopperCopper | +47.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +5938.5% |
| Contains more Vitamin B2Vitamin B2 | +325.9% |
| Contains more Vitamin B3Vitamin B3 | +312.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2514.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3416.7% |
| Contains more Vitamin B6Vitamin B6 | +1536.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
Protein:
1.45 g
Fats:
0.46 g
Carbs:
32.1 g
Water:
64.87 g
Other:
1.12 g
| Contains more ProteinProtein | +612.4% |
| Contains more FatsFats | +113% |
| Contains more CarbsCarbs | +137.7% |
| Contains more WaterWater | +444.2% |
| Contains more OtherOther | +143.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 g
Saturated fat:
Sat. Fat
0.169 g
Monounsaturated fat:
Mono. Fat
0.102 g
Polyunsaturated fat:
Poly. Fat
0.097 g
| Contains more Poly. FatPolyunsaturated fat | +325.8% |
| Contains more Mono. FatMonounsaturated fat | +17.2% |
~equal in
Saturated fat
~0.169g
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 Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.785mg | 0.013mg | 64% |
| Selenium | 33.9µg | 62% | |
| Vitamin B6 | 0.044mg | 0.72mg | 52% |
| Iron | 4.64mg | 0.78mg | 48% |
| Folate | 183µg | 7µg | 44% |
| Vitamin B2 | 0.494mg | 0.116mg | 29% |
| Vitamin B3 | 5.904mg | 1.432mg | 28% |
| Vitamin C | 0mg | 23mg | 26% |
| Manganese | 0.682mg | 0.204mg | 21% |
| Protein | 10.33g | 1.45g | 18% |
| Carbs | 76.31g | 32.1g | 15% |
| Vitamin E | 0.06mg | 2.11mg | 14% |
| Phosphorus | 108mg | 26mg | 12% |
| Calories | 364kcal | 124kcal | 12% |
| Fiber | 2.7g | 5.4g | 11% |
| Fructose | 7.66g | 10% | |
| Potassium | 107mg | 454mg | 10% |
| Copper | 0.144mg | 0.213mg | 8% |
| Zinc | 0.7mg | 0.19mg | 5% |
| Magnesium | 22mg | 11mg | 3% |
| Starch | 6.33g | 3% | |
| Polyunsaturated fat | 0.413g | 0.097g | 2% |
| Choline | 10.4mg | 2% | |
| Vitamin A | 0µg | 7µg | 1% |
| Vitamin B5 | 0.438mg | 0.397mg | 1% |
| Fats | 0.98g | 0.46g | 1% |
| Net carbs | 73.61g | 26.7g | N/A |
| Calcium | 15mg | 18mg | 0% |
| Sugar | 0.27g | 20.14g | N/A |
| Sodium | 2mg | 7mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Saturated fat | 0.155g | 0.169g | 0% |
| Monounsaturated fat | 0.087g | 0.102g | 0% |
| Tryptophan | 0.127mg | 0.049mg | 0% |
| Threonine | 0.281mg | 0.085mg | 0% |
| Isoleucine | 0.357mg | 0.061mg | 0% |
| Leucine | 0.71mg | 0.073mg | 0% |
| Lysine | 0.228mg | 0.073mg | 0% |
| Methionine | 0.183mg | 0.024mg | 0% |
| Phenylalanine | 0.52mg | 0.061mg | 0% |
| Valine | 0.415mg | 0.073mg | 0% |
| Histidine | 0.23mg | 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
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
46%
29%
Minerals Daily Need Coverage Score
59%
20%
Comparison summary
Which food is lower in glycemic index?
Mamey Sapote is lower in glycemic index (difference - 72)
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 19.87g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 0.014g)
Which food is cheaper?
Flour is cheaper (difference - $2)
Which food is richer in vitamins?
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.