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Zucchini vs. Mamey Sapote — In-Depth Nutrition Comparison

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Differences between zucchini and mamey Sapote

  • Zucchini contains less vitamin B6, copper, fiber, vitamin E, vitamin B3, potassium, vitamin C, and iron than mamey Sapote.
  • Mamey Sapote's daily need coverage for vitamin B6 is 43% higher.
  • Mamey Sapote contains 3 times less folate than zucchini. Zucchini contains 24µg of folate, while mamey Sapote contains 7µg.

The food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Sapote, mamey, raw.

Infographic

Zucchini vs Mamey Sapote infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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 +63.6%
Contains more ZincZinc +68.4%
Contains more PhosphorusPhosphorus +46.2%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +73.9%
Contains more IronIron +110.8%
Contains more CopperCopper +301.9%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +15.3%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 AVitamin A +42.9%
Contains more Vitamin B1Vitamin B1 +246.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +242.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +28.5%
Contains more Vitamin EVitamin E +1658.3%
Contains more Vitamin B2Vitamin B2 +23.4%
Contains more Vitamin B3Vitamin B3 +217.5%
Contains more Vitamin B5Vitamin B5 +94.6%
Contains more Vitamin B6Vitamin B6 +341.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 WaterWater +46.1%
Contains more ProteinProtein +19.8%
Contains more FatsFats +43.8%
Contains more CarbsCarbs +932.2%
Contains more OtherOther +96.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 -50.3%
Contains more Mono. FatMonounsaturated fat +827.3%
~equal in Polyunsaturated fat ~0.097g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 StarchStarch +∞%
Contains more SucroseSucrose +8080%
Contains more GlucoseGlucose +648.6%
Contains more FructoseFructose +455.1%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Mamey Sapote DV% diff.
Vitamin B6 0.163mg 0.72mg 43%
Copper 0.053mg 0.213mg 18%
Fiber 1g 5.4g 18%
Vitamin E 0.12mg 2.11mg 13%
Carbs 3.11g 32.1g 10%
Fructose 1.38g 7.66g 8%
Potassium 261mg 454mg 6%
Vitamin C 17.9mg 23mg 6%
Vitamin B3 0.451mg 1.432mg 6%
Calories 17kcal 124kcal 5%
Iron 0.37mg 0.78mg 5%
Vitamin K 4.3µg 4%
Folate 24µg 7µg 4%
Vitamin B5 0.204mg 0.397mg 4%
Starch 0g 6.33g 3%
Vitamin B1 0.045mg 0.013mg 3%
Choline 9.5mg 2%
Vitamin B2 0.094mg 0.116mg 2%
Phosphorus 38mg 26mg 2%
Magnesium 18mg 11mg 2%
Zinc 0.32mg 0.19mg 1%
Manganese 0.177mg 0.204mg 1%
Protein 1.21g 1.45g 0%
Fats 0.32g 0.46g 0%
Net carbs 2.11g 26.7g N/A
Calcium 16mg 18mg 0%
Sugar 2.5g 20.14g N/A
Sodium 8mg 7mg 0%
Vitamin A 10µg 7µg 0%
Selenium 0.2µg 0%
Saturated fat 0.084g 0.169g 0%
Monounsaturated fat 0.011g 0.102g 0%
Polyunsaturated fat 0.091g 0.097g 0%
Tryptophan 0.01mg 0.049mg 0%
Threonine 0.029mg 0.085mg 0%
Isoleucine 0.044mg 0.061mg 0%
Leucine 0.071mg 0.073mg 0%
Lysine 0.067mg 0.073mg 0%
Methionine 0.018mg 0.024mg 0%
Phenylalanine 0.043mg 0.061mg 0%
Valine 0.054mg 0.073mg 0%
Histidine 0.026mg 0.049mg 0%
Omega-3 - ALA 0.061g 0.082g N/A
Omega-6 - Linoleic acid 0.03g 0.011g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Mamey Sapote
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Zucchini
29%
Mamey Sapote
Minerals Daily Need Coverage Score
12%
Zucchini
20%
Mamey Sapote

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 17.64g)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 0.085g)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $2.6)
Which food contains less Sodium?
Mamey Sapote
Mamey Sapote contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 15)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.