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  6. Bean raw vs. Maple sugar

Bean raw vs. Maple sugar — In-Depth Nutrition Comparison

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Important differences between bean raw and maple sugar

  • Bean raw has more folate, copper, fiber, vitamin B1, phosphorus, selenium, iron, magnesium, and vitamin B6; however, maple sugar is richer in manganese.
  • Maple sugar's daily need coverage for manganese is 142% more.
  • Maple sugar has a higher glycemic index. The glycemic index of maple sugar is 63, while the glycemic index of bean raw is 33.

The food varieties used in the comparison are Beans, pinto, mature seeds, raw and Sugars, maple.

Infographic

Bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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 MagnesiumMagnesium +826.3%
Contains more CalciumCalcium +25.6%
Contains more PotassiumPotassium +408.4%
Contains more IronIron +214.9%
Contains more CopperCopper +802%
Contains more PhosphorusPhosphorus +13600%
Contains more SeleniumSelenium +3387.5%
Contains more ZincZinc +165.8%
Contains more ManganeseManganese +285.2%
~equal in Sodium ~11mg

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +7822.2%
Contains more Vitamin B2Vitamin B2 +1530.8%
Contains more Vitamin B3Vitamin B3 +2835%
Contains more Vitamin B5Vitamin B5 +1535.4%
Contains more Vitamin B6Vitamin B6 +15700%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +3052.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Maple sugar DV% diff.
Manganese 1.148mg 4.422mg 142%
Folate 525µg 0µg 131%
Copper 0.893mg 0.099mg 88%
Fiber 15.5g 0g 62%
Vitamin B1 0.713mg 0.009mg 59%
Phosphorus 411mg 3mg 58%
Selenium 27.9µg 0.8µg 49%
Protein 21.42g 0.1g 43%
Iron 5.07mg 1.61mg 43%
Magnesium 176mg 19mg 37%
Vitamin B6 0.474mg 0.003mg 36%
Zinc 2.28mg 6.06mg 34%
Potassium 1393mg 274mg 33%
Vitamin B2 0.212mg 0.013mg 15%
Vitamin B5 0.785mg 0.048mg 15%
Starch 34.17g 14%
Choline 66.2mg 2.1mg 12%
Carbs 62.55g 90.9g 9%
Vitamin C 6.3mg 0mg 7%
Vitamin B3 1.174mg 0.04mg 7%
Vitamin K 5.6µg 0µg 5%
Calcium 113mg 90mg 2%
Polyunsaturated fat 0.407g 0.1g 2%
Fats 1.23g 0.2g 2%
Saturated fat 0.235g 0.036g 1%
Vitamin E 0.21mg 0mg 1%
Calories 347kcal 354kcal 0%
Net carbs 47.05g 90.9g N/A
Sugar 2.11g 84.87g N/A
Sodium 12mg 11mg 0%
Monounsaturated fat 0.229g 0.064g 0%
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 +21320%
Contains more FatsFats +515%
Contains more WaterWater +41.6%
Contains more OtherOther +333.8%
Contains more CarbsCarbs +45.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 more Mono. FatMonounsaturated fat +257.8%
Contains more Poly. FatPolyunsaturated fat +307%
Contains less Sat. FatSaturated fat -84.7%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.