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  6. Yam vs. Mamey Sapote

Yam vs. Mamey Sapote — In-Depth Nutrition Comparison

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A recap on the 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.

Infographic

Yam 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.
Yam
Yam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 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 +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%
~equal in Calcium ~18mg

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.
Yam
Yam
4
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
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 +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%
~equal in Vitamin A ~7µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Mamey Sapote 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 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 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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 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 less Sat. FatSaturated fat -78.1%
Contains more Mono. FatMonounsaturated fat +1600%
Contains more Poly. FatPolyunsaturated fat +27.6%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.