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  6. Almond butter vs. Maple sugar

Almond butter vs. Maple sugar — In-Depth Nutrition Comparison

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A recap on differences between Almond butter and Maple sugar

  • Almond butter has more Vitamin E , Copper, Phosphorus, Vitamin B2, Magnesium, Fiber, Calcium, and Iron, however, Maple sugar is higher in Manganese, and Zinc.
  • Almond butter covers your daily Vitamin E needs 161% more than Maple sugar.

Food varieties used in this article are Nuts, almond butter, plain, without salt added and Sugars, maple.

Infographic

Almond butter vs Maple sugar 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.
Almond butter
Almond butter
8
:
2
Maple sugar
Maple sugar
Contains more Calcium +285.6%
Contains more Iron +116.8%
Contains more Magnesium +1368.4%
Contains more Phosphorus +16833.3%
Contains more Potassium +173%
Contains less Sodium -36.4%
Contains more Copper +843.4%
Contains more Selenium +200%
Contains more Zinc +84.2%
Contains more Manganese +107.5%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Maple sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 61% 14% 2% 25% 2% 166% 33% 577% 5%
Contains more Calcium +285.6%
Contains more Iron +116.8%
Contains more Magnesium +1368.4%
Contains more Phosphorus +16833.3%
Contains more Potassium +173%
Contains less Sodium -36.4%
Contains more Copper +843.4%
Contains more Selenium +200%
Contains more Zinc +84.2%
Contains more Manganese +107.5%

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.
Almond butter
Almond butter
8
:
0
Maple sugar
Maple sugar
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +355.6%
Contains more Vitamin B2 +7123.1%
Contains more Vitamin B3 +7787.5%
Contains more Vitamin B5 +562.5%
Contains more Vitamin B6 +3333.3%
Contains more Folate +∞%
Almond butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Maple sugar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 3% 1% 3% 1% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +355.6%
Contains more Vitamin B2 +7123.1%
Contains more Vitamin B3 +7787.5%
Contains more Vitamin B5 +562.5%
Contains more Vitamin B6 +3333.3%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond butter
Almond butter
3
:
2
Maple sugar
Maple sugar
Contains more Protein +20860%
Contains more Fats +27650%
Contains more Other +285%
Contains more Carbs +383%
Contains more Water +387.8%
Almond butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Maple sugar
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more Protein +20860%
Contains more Fats +27650%
Contains more Other +285%
Contains more Carbs +383%
Contains more Water +387.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond butter
Almond butter
2
:
1
Maple sugar
Maple sugar
Contains more Monounsaturated Fat +50595.3%
Contains more Polyunsaturated fat +13513%
Contains less Saturated Fat -99.1%
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Maple sugar
18% 32% 50%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.1 g
Contains more Monounsaturated Fat +50595.3%
Contains more Polyunsaturated fat +13513%
Contains less Saturated Fat -99.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond butter Maple sugar
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almond butter Maple sugar Opinion
Net carbs 8.52g 90.9g Maple sugar
Protein 20.96g 0.1g Almond butter
Fats 55.5g 0.2g Almond butter
Carbs 18.82g 90.9g Maple sugar
Calories 614kcal 354kcal Almond butter
Starch 0.08g Almond butter
Sugar 4.43g 84.87g Almond butter
Fiber 10.3g 0g Almond butter
Calcium 347mg 90mg Almond butter
Iron 3.49mg 1.61mg Almond butter
Magnesium 279mg 19mg Almond butter
Phosphorus 508mg 3mg Almond butter
Potassium 748mg 274mg Almond butter
Sodium 7mg 11mg Almond butter
Zinc 3.29mg 6.06mg Maple sugar
Copper 0.934mg 0.099mg Almond butter
Manganese 2.131mg 4.422mg Maple sugar
Selenium 2.4µg 0.8µg Almond butter
Vitamin A 1IU 0IU Almond butter
Vitamin E 24.21mg 0mg Almond butter
Vitamin B1 0.041mg 0.009mg Almond butter
Vitamin B2 0.939mg 0.013mg Almond butter
Vitamin B3 3.155mg 0.04mg Almond butter
Vitamin B5 0.318mg 0.048mg Almond butter
Vitamin B6 0.103mg 0.003mg Almond butter
Folate 53µg 0µg Almond butter
Tryptophan 0.159mg Almond butter
Threonine 0.555mg Almond butter
Isoleucine 0.813mg Almond butter
Leucine 1.483mg Almond butter
Lysine 0.612mg Almond butter
Methionine 0.122mg Almond butter
Phenylalanine 1.149mg Almond butter
Valine 0.937mg Almond butter
Histidine 0.55mg Almond butter
Saturated Fat 4.152g 0.036g Maple sugar
Monounsaturated Fat 32.445g 0.064g Almond butter
Polyunsaturated fat 13.613g 0.1g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Maple sugar
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
71%
Almond butter
1%
Maple sugar
Minerals Daily Need Coverage Score
141%
Almond butter
91%
Maple sugar

Comparison summary

Which food is lower in Saturated Fat?
Maple sugar
Maple sugar is lower in Saturated Fat (difference - 4.116g)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 80.44g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 63)
Which food is cheaper?
Almond butter
Almond butter is cheaper (difference - $1)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter
Almond butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.