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Apple vs. Maple sugar — In-Depth Nutrition Comparison

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Summary of differences between apples and maple sugar

  • Apples have more fiber and vitamin C, while maple sugar has more manganese, zinc, iron, calcium, and copper.
  • Maple sugar covers your daily need for manganese, 191% more than apples.
  • The amount of sugar in apples is lower.
  • Apples have a lower glycemic index. The glycemic index of apples is 36, while the glycemic index of maple sugar is 63.

These are the specific foods used in this comparison Apples, raw, with skin and Sugars, maple.

Infographic

Apple 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.
Apple
Apple
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more PhosphorusPhosphorus +266.7%
Contains less SodiumSodium -90.9%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +156.1%
Contains more IronIron +1241.7%
Contains more CopperCopper +266.7%
Contains more ZincZinc +15050%
Contains more ManganeseManganese +12534.3%
Contains more SeleniumSelenium +∞%

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.
Apple
Apple
11
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +88.9%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +127.5%
Contains more Vitamin B5Vitamin B5 +27.1%
Contains more Vitamin B6Vitamin B6 +1266.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +61.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Apple Maple sugar DV% diff.
Manganese 0.035mg 4.422mg 191%
Zinc 0.04mg 6.06mg 55%
Carbs 13.81g 90.9g 26%
Iron 0.12mg 1.61mg 19%
Calories 52kcal 354kcal 15%
Fiber 2.4g 0g 10%
Copper 0.027mg 0.099mg 8%
Calcium 6mg 90mg 8%
Fructose 5.9g 7%
Potassium 107mg 274mg 5%
Vitamin C 4.6mg 0mg 5%
Vitamin B6 0.041mg 0.003mg 3%
Magnesium 5mg 19mg 3%
Vitamin K 2.2µg 0µg 2%
Vitamin B1 0.017mg 0.009mg 1%
Selenium 0µg 0.8µg 1%
Vitamin B2 0.026mg 0.013mg 1%
Folate 3µg 0µg 1%
Vitamin E 0.18mg 0mg 1%
Phosphorus 11mg 3mg 1%
Protein 0.26g 0.1g 0%
Fats 0.17g 0.2g 0%
Net carbs 11.41g 90.9g N/A
Sugar 10.39g 84.87g N/A
Starch 0.05g 0%
Sodium 1mg 11mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B3 0.091mg 0.04mg 0%
Vitamin B5 0.061mg 0.048mg 0%
Choline 3.4mg 2.1mg 0%
Saturated fat 0.028g 0.036g 0%
Monounsaturated fat 0.007g 0.064g 0%
Polyunsaturated fat 0.051g 0.1g 0%
Tryptophan 0.001mg 0%
Threonine 0.006mg 0%
Isoleucine 0.006mg 0%
Leucine 0.013mg 0%
Lysine 0.012mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.006mg 0%
Valine 0.012mg 0%
Histidine 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
2
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +160%
Contains more WaterWater +969.5%
Contains more FatsFats +17.6%
Contains more CarbsCarbs +558.2%
Contains more OtherOther +300%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains less Sat. FatSaturated fat -22.2%
Contains more Mono. FatMonounsaturated fat +814.3%
Contains more Poly. FatPolyunsaturated fat +96.1%

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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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.