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  6. Wild rice raw vs. Mamey Sapote

Wild rice raw vs. Mamey Sapote — In-Depth Nutrition Comparison

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Important differences between Wild rice raw and Mamey Sapote

  • Wild rice raw has more Phosphorus, Zinc, Manganese, Magnesium, Copper, Vitamin B3, Folate, and Iron, however, Mamey Sapote has more Vitamin C, and Vitamin B6.
  • Wild rice raw's daily need coverage for Phosphorus is 58% more.
  • Wild rice raw has 31 times more Zinc than Mamey Sapote. Wild rice raw has 5.96mg of Zinc, while Mamey Sapote has 0.19mg.

The food varieties used in the comparison are Wild rice, raw and Sapote, mamey, raw.

Infographic

Wild rice raw 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.
Wild rice raw
Wild rice raw
8
:
1
Mamey Sapote
Mamey Sapote
Contains more Calcium +16.7%
Contains more Iron +151.3%
Contains more Magnesium +1509.1%
Contains more Phosphorus +1565.4%
Contains more Zinc +3036.8%
Contains more Copper +146%
Contains more Manganese +551.5%
Equal in Potassium - 454
Equal in Sodium - 7
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Mamey Sapote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 8% 12% 41% 1% 6% 71% 27% 0%
Contains more Calcium +16.7%
Contains more Iron +151.3%
Contains more Magnesium +1509.1%
Contains more Phosphorus +1565.4%
Contains more Zinc +3036.8%
Contains more Copper +146%
Contains more Manganese +551.5%
Equal in Potassium - 454
Equal in Sodium - 7

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.
Wild rice raw
Wild rice raw
7
:
4
Mamey Sapote
Mamey Sapote
Contains more Vitamin B1 +784.6%
Contains more Vitamin B2 +125.9%
Contains more Vitamin B3 +370.2%
Contains more Vitamin B5 +170.5%
Contains more Folate +1257.1%
Contains more Vitamin A +652.6%
Contains more Vitamin E +157.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +84.1%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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 +784.6%
Contains more Vitamin B2 +125.9%
Contains more Vitamin B3 +370.2%
Contains more Vitamin B5 +170.5%
Contains more Folate +1257.1%
Contains more Vitamin A +652.6%
Contains more Vitamin E +157.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +84.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
4
:
1
Mamey Sapote
Mamey Sapote
Contains more Protein +915.9%
Contains more Fats +134.8%
Contains more Carbs +133.3%
Contains more Other +36.6%
Contains more Water +736%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +915.9%
Contains more Fats +134.8%
Contains more Carbs +133.3%
Contains more Other +36.6%
Contains more Water +736%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
3
:
0
Mamey Sapote
Mamey Sapote
Contains more Monounsaturated Fat +55.9%
Contains more Polyunsaturated fat +596.9%
Equal in Saturated Fat - 0.169
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Mamey Sapote
46% 28% 26%
Saturated Fat: 0.169 g
Monounsaturated Fat: 0.102 g
Polyunsaturated fat: 0.097 g
Contains more Monounsaturated Fat +55.9%
Contains more Polyunsaturated fat +596.9%
Equal in Saturated Fat - 0.169

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
0
:
5
Mamey Sapote
Mamey Sapote
Contains more Starch +∞%
Contains more Sucrose +510.4%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Wild rice raw
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Mamey Sapote
24% 15% 30% 29%
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 Starch +∞%
Contains more Sucrose +510.4%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Mamey Sapote Opinion
Net carbs 68.7g 26.7g Wild rice raw
Protein 14.73g 1.45g Wild rice raw
Fats 1.08g 0.46g Wild rice raw
Carbs 74.9g 32.1g Wild rice raw
Calories 357kcal 124kcal Wild rice raw
Starch 6.33g Mamey Sapote
Fructose 7.66g Mamey Sapote
Sugar 2.5g 20.14g Wild rice raw
Fiber 6.2g 5.4g Wild rice raw
Calcium 21mg 18mg Wild rice raw
Iron 1.96mg 0.78mg Wild rice raw
Magnesium 177mg 11mg Wild rice raw
Phosphorus 433mg 26mg Wild rice raw
Potassium 427mg 454mg Mamey Sapote
Sodium 7mg 7mg
Zinc 5.96mg 0.19mg Wild rice raw
Copper 0.524mg 0.213mg Wild rice raw
Manganese 1.329mg 0.204mg Wild rice raw
Selenium 2.8µg Wild rice raw
Vitamin A 19IU 143IU Mamey Sapote
Vitamin A RAE 1µg 7µg Mamey Sapote
Vitamin E 0.82mg 2.11mg Mamey Sapote
Vitamin C 0mg 23mg Mamey Sapote
Vitamin B1 0.115mg 0.013mg Wild rice raw
Vitamin B2 0.262mg 0.116mg Wild rice raw
Vitamin B3 6.733mg 1.432mg Wild rice raw
Vitamin B5 1.074mg 0.397mg Wild rice raw
Vitamin B6 0.391mg 0.72mg Mamey Sapote
Folate 95µg 7µg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.179mg 0.049mg Wild rice raw
Threonine 0.469mg 0.085mg Wild rice raw
Isoleucine 0.618mg 0.061mg Wild rice raw
Leucine 1.018mg 0.073mg Wild rice raw
Lysine 0.629mg 0.073mg Wild rice raw
Methionine 0.438mg 0.024mg Wild rice raw
Phenylalanine 0.721mg 0.061mg Wild rice raw
Valine 0.858mg 0.073mg Wild rice raw
Histidine 0.384mg 0.049mg Wild rice raw
Saturated Fat 0.156g 0.169g Wild rice raw
Monounsaturated Fat 0.159g 0.102g Wild rice raw
Polyunsaturated fat 0.676g 0.097g Wild rice raw
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
Wild rice raw Mamey Sapote
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Wild rice raw
32%
Mamey Sapote
Minerals Daily Need Coverage Score
96%
Wild rice raw
20%
Mamey Sapote

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 17.64g)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $3)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 57)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
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.

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.