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  6. Winged bean vs. Mamey Sapote

Winged bean vs. Mamey Sapote — In-Depth Nutrition Comparison

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Summary of differences between winged bean and mamey Sapote

  • Winged bean has more copper, vitamin B1, iron, manganese, and zinc; however, mamey Sapote is higher in vitamin B6, vitamin C, and vitamin B5.
  • Winged bean covers your daily need for copper, 130% more than mamey Sapote.
  • Winged bean has 29 times more vitamin B1 than mamey Sapote. While winged bean has 0.379mg of vitamin B1, mamey Sapote has only 0.013mg.

These are the specific foods used in this comparison Winged bean tuber, raw and Sapote, mamey, raw.

Infographic

Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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 +118.2%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +29.1%
Contains more IronIron +156.4%
Contains more CopperCopper +550.7%
Contains more ZincZinc +631.6%
Contains more PhosphorusPhosphorus +73.1%
Contains more ManganeseManganese +160.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -80%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
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 B1Vitamin B1 +2815.4%
Contains more Vitamin B2Vitamin B2 +28.4%
Contains more Vitamin B3Vitamin B3 +14.5%
Contains more FolateFolate +171.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +242.2%
Contains more Vitamin B6Vitamin B6 +860%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Mamey Sapote DV% diff.
Copper 1.386mg 0.213mg 130%
Vitamin B6 0.075mg 0.72mg 50%
Vitamin B1 0.379mg 0.013mg 31%
Vitamin C 0mg 23mg 26%
Fiber 5.4g 22%
Protein 11.6g 1.45g 20%
Iron 2mg 0.78mg 15%
Vitamin E 2.11mg 14%
Manganese 0.532mg 0.204mg 14%
Zinc 1.39mg 0.19mg 11%
Fructose 7.66g 10%
Vitamin B5 0.116mg 0.397mg 6%
Potassium 586mg 454mg 4%
Magnesium 24mg 11mg 3%
Folate 19µg 7µg 3%
Starch 6.33g 3%
Phosphorus 45mg 26mg 3%
Vitamin B2 0.149mg 0.116mg 3%
Polyunsaturated fat 0.174g 0.097g 1%
Vitamin B3 1.64mg 1.432mg 1%
Calories 148kcal 124kcal 1%
Selenium 0.7µg 1%
Fats 0.9g 0.46g 1%
Sodium 35mg 7mg 1%
Calcium 30mg 18mg 1%
Carbs 28.1g 32.1g 1%
Vitamin A 0µg 7µg 1%
Net carbs 28.1g 26.7g N/A
Sugar 20.14g N/A
Saturated fat 0.222g 0.169g 0%
Monounsaturated fat 0.234g 0.102g 0%
Tryptophan 0.252mg 0.049mg 0%
Threonine 0.451mg 0.085mg 0%
Isoleucine 0.425mg 0.061mg 0%
Leucine 0.64mg 0.073mg 0%
Lysine 0.592mg 0.073mg 0%
Methionine 0.143mg 0.024mg 0%
Phenylalanine 0.451mg 0.061mg 0%
Valine 0.599mg 0.073mg 0%
Histidine 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 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 +700%
Contains more FatsFats +95.7%
Contains more OtherOther +78.6%
Contains more CarbsCarbs +14.2%
Contains more WaterWater +13%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 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 more Mono. FatMonounsaturated fat +129.4%
Contains more Poly. FatPolyunsaturated fat +79.4%
Contains less Sat. FatSaturated fat -23.9%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.