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  6. Flour vs. Mamey Sapote

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.

Infographic

Flour 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.
Flour
Flour
7
:
3
Mamey Sapote
Mamey Sapote
Contains more Iron +494.9%
Contains more Magnesium +100%
Contains more Phosphorus +315.4%
Contains less Sodium -71.4%
Contains more Zinc +268.4%
Contains more Manganese +234.3%
Contains more Calcium +20%
Contains more Potassium +324.3%
Contains more Copper +47.9%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Mamey Sapote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 8% 12% 41% 1% 6% 71% 27% 0%
Contains more Iron +494.9%
Contains more Magnesium +100%
Contains more Phosphorus +315.4%
Contains less Sodium -71.4%
Contains more Zinc +268.4%
Contains more Manganese +234.3%
Contains more Calcium +20%
Contains more Potassium +324.3%
Contains more Copper +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.
Flour
Flour
7
:
4
Mamey Sapote
Mamey Sapote
Contains more Vitamin B1 +5938.5%
Contains more Vitamin B2 +325.9%
Contains more Vitamin B3 +312.3%
Contains more Vitamin B5 +10.3%
Contains more Folate +2514.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +3416.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +1536.4%
Equal in Vitamin B5 - 0.397
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Mamey Sapote
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 43% 0% 77% 4% 27% 27% 24% 167% 6% 0% 0%
Contains more Vitamin B1 +5938.5%
Contains more Vitamin B2 +325.9%
Contains more Vitamin B3 +312.3%
Contains more Vitamin B5 +10.3%
Contains more Folate +2514.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +3416.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +1536.4%
Equal in Vitamin B5 - 0.397

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
:
2
Mamey Sapote
Mamey Sapote
Contains more Protein +612.4%
Contains more Fats +113%
Contains more Carbs +137.7%
Contains more Water +444.2%
Contains more Other +143.5%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Mamey Sapote
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Contains more Protein +612.4%
Contains more Fats +113%
Contains more Carbs +137.7%
Contains more Water +444.2%
Contains more Other +143.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
:
1
Mamey Sapote
Mamey Sapote
Contains more Polyunsaturated fat +325.8%
Contains more Monounsaturated Fat +17.2%
Equal in Saturated Fat - 0.169
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Mamey Sapote
46% 28% 26%
Saturated Fat: 0.169 g
Monounsaturated Fat: 0.102 g
Polyunsaturated fat: 0.097 g
Contains more Polyunsaturated fat +325.8%
Contains more Monounsaturated Fat +17.2%
Equal in Saturated Fat - 0.169

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Mamey Sapote
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Mamey Sapote Opinion
Net carbs 73.61g 26.7g Flour
Protein 10.33g 1.45g Flour
Fats 0.98g 0.46g Flour
Carbs 76.31g 32.1g Flour
Calories 364kcal 124kcal Flour
Starch 6.33g Mamey Sapote
Fructose 7.66g Mamey Sapote
Sugar 0.27g 20.14g Flour
Fiber 2.7g 5.4g Mamey Sapote
Calcium 15mg 18mg Mamey Sapote
Iron 4.64mg 0.78mg Flour
Magnesium 22mg 11mg Flour
Phosphorus 108mg 26mg Flour
Potassium 107mg 454mg Mamey Sapote
Sodium 2mg 7mg Flour
Zinc 0.7mg 0.19mg Flour
Copper 0.144mg 0.213mg Mamey Sapote
Manganese 0.682mg 0.204mg Flour
Selenium 33.9µg Flour
Vitamin A 0IU 143IU Mamey Sapote
Vitamin A RAE 0µg 7µg Mamey Sapote
Vitamin E 0.06mg 2.11mg Mamey Sapote
Vitamin C 0mg 23mg Mamey Sapote
Vitamin B1 0.785mg 0.013mg Flour
Vitamin B2 0.494mg 0.116mg Flour
Vitamin B3 5.904mg 1.432mg Flour
Vitamin B5 0.438mg 0.397mg Flour
Vitamin B6 0.044mg 0.72mg Mamey Sapote
Folate 183µg 7µg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.127mg 0.049mg Flour
Threonine 0.281mg 0.085mg Flour
Isoleucine 0.357mg 0.061mg Flour
Leucine 0.71mg 0.073mg Flour
Lysine 0.228mg 0.073mg Flour
Methionine 0.183mg 0.024mg Flour
Phenylalanine 0.52mg 0.061mg Flour
Valine 0.415mg 0.073mg Flour
Histidine 0.23mg 0.049mg Flour
Saturated Fat 0.155g 0.169g Flour
Monounsaturated Fat 0.087g 0.102g Mamey Sapote
Polyunsaturated fat 0.413g 0.097g Flour
Omega-6 - Linoleic acid 0.011g Mamey Sapote
Omega-3 - ALA 0.082g Mamey Sapote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Mamey Sapote
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
50%
Flour
32%
Mamey Sapote
Minerals Daily Need Coverage Score
59%
Flour
20%
Mamey Sapote

Comparison summary

Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 72)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 19.87g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.014g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $2)
Which food contains less Cholesterol?
?
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.
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.

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.