Yam vs. Mamey Sapote — In-Depth Nutrition Comparison
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A recap on differences between yam and mamey Sapote
- Yam has more potassium, manganese, and vitamin B1; however, mamey Sapote is higher in vitamin B6, vitamin E, vitamin C, vitamin B2, vitamin B3, and fiber.
- Mamey Sapote covers your daily vitamin B6 needs 33% more than yam.
- Mamey Sapote contains 9 times less vitamin B1 than yam. Yam contains 0.112mg of vitamin B1, while mamey Sapote contains 0.013mg.
Food varieties used in this article are Yam, raw 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 | +90.9% |
| Contains more PotassiumPotassium | +79.7% |
| Contains more ZincZinc | +26.3% |
| Contains more PhosphorusPhosphorus | +111.5% |
| Contains more ManganeseManganese | +94.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more IronIron | +44.4% |
| Contains more CopperCopper | +19.7% |
| Contains less SodiumSodium | -22.2% |
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 | +761.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +228.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +34.5% |
| Contains more Vitamin EVitamin E | +502.9% |
| Contains more Vitamin B2Vitamin B2 | +262.5% |
| Contains more Vitamin B3Vitamin B3 | +159.4% |
| Contains more Vitamin B5Vitamin B5 | +26.4% |
| Contains more Vitamin B6Vitamin B6 | +145.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Protein:
1.45 g
Fats:
0.46 g
Carbs:
32.1 g
Water:
64.87 g
Other:
1.12 g
| Contains more FatsFats | +170.6% |
| Contains more CarbsCarbs | +15.1% |
| Contains more OtherOther | +36.6% |
~equal in
Protein
~1.45g
~equal in
Water
~64.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
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 | -78.1% |
| Contains more Mono. FatMonounsaturated fat | +1600% |
| Contains more Poly. FatPolyunsaturated fat | +27.6% |
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 Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.293mg | 0.72mg | 33% |
| Vitamin E | 0.35mg | 2.11mg | 12% |
| Potassium | 816mg | 454mg | 11% |
| Fructose | 7.66g | 10% | |
| Vitamin B1 | 0.112mg | 0.013mg | 8% |
| Manganese | 0.397mg | 0.204mg | 8% |
| Vitamin C | 17.1mg | 23mg | 7% |
| Vitamin B3 | 0.552mg | 1.432mg | 6% |
| Vitamin B2 | 0.032mg | 0.116mg | 6% |
| Fiber | 4.1g | 5.4g | 5% |
| Folate | 23µg | 7µg | 4% |
| Copper | 0.178mg | 0.213mg | 4% |
| Phosphorus | 55mg | 26mg | 4% |
| Iron | 0.54mg | 0.78mg | 3% |
| Choline | 16.5mg | 3% | |
| Starch | 6.33g | 3% | |
| Vitamin K | 2.3µg | 2% | |
| Magnesium | 21mg | 11mg | 2% |
| Vitamin B5 | 0.314mg | 0.397mg | 2% |
| Carbs | 27.88g | 32.1g | 1% |
| Saturated fat | 0.037g | 0.169g | 1% |
| Selenium | 0.7µg | 1% | |
| Calories | 118kcal | 124kcal | 0% |
| Protein | 1.53g | 1.45g | 0% |
| Fats | 0.17g | 0.46g | 0% |
| Net carbs | 23.78g | 26.7g | N/A |
| Calcium | 17mg | 18mg | 0% |
| Sugar | 0.5g | 20.14g | N/A |
| Zinc | 0.24mg | 0.19mg | 0% |
| Sodium | 9mg | 7mg | 0% |
| Vitamin A | 7µg | 7µg | 0% |
| Monounsaturated fat | 0.006g | 0.102g | 0% |
| Polyunsaturated fat | 0.076g | 0.097g | 0% |
| Tryptophan | 0.012mg | 0.049mg | 0% |
| Threonine | 0.054mg | 0.085mg | 0% |
| Isoleucine | 0.052mg | 0.061mg | 0% |
| Leucine | 0.096mg | 0.073mg | 0% |
| Lysine | 0.059mg | 0.073mg | 0% |
| Methionine | 0.021mg | 0.024mg | 0% |
| Phenylalanine | 0.071mg | 0.061mg | 0% |
| Valine | 0.062mg | 0.073mg | 0% |
| Histidine | 0.034mg | 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
18%
29%
Minerals Daily Need Coverage Score
26%
20%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 19.64g)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.132g)
Which food is cheaper?
Yam is cheaper (difference - $2.8)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food contains less Sodium?
Mamey Sapote contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Mamey Sapote is lower in glycemic index (difference - 51)
Which food contains less Cholesterol?
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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.