Bean raw vs. Maple syrup — In-Depth Nutrition Comparison
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A recap on differences between bean raw and maple syrup
- Bean raw has more folate, copper, fiber, iron, phosphorus, vitamin B1, selenium, and magnesium; however, maple syrup is higher in vitamin B2 and manganese.
- Bean raw covers your daily folate needs 131% more than maple syrup.
- The glycemic index of maple syrup is higher.
Food varieties used in this article are Beans, pinto, mature seeds, raw and Syrups, maple.
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.
| Contains more MagnesiumMagnesium | +738.1% |
| Contains more PotassiumPotassium | +557.1% |
| Contains more IronIron | +4509.1% |
| Contains more CopperCopper | +4861.1% |
| Contains more ZincZinc | +55.1% |
| Contains more PhosphorusPhosphorus | +20450% |
| Contains more SeleniumSelenium | +4550% |
| Contains more ManganeseManganese | +153.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +980.3% |
| Contains more Vitamin B3Vitamin B3 | +1349.4% |
| Contains more Vitamin B5Vitamin B5 | +2080.6% |
| Contains more Vitamin B6Vitamin B6 | +23600% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +4037.5% |
| Contains more Vitamin B2Vitamin B2 | +499.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
Protein:
0.04 g
Fats:
0.06 g
Carbs:
67.04 g
Water:
32.39 g
Other:
0.47 g
| Contains more ProteinProtein | +53450% |
| Contains more FatsFats | +1950% |
| Contains more OtherOther | +638.3% |
| Contains more WaterWater | +185.9% |
~equal in
Carbs
~67.04g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
Saturated fat:
Sat. Fat
0.007 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.017 g
| Contains more Mono. FatMonounsaturated fat | +1981.8% |
| Contains more Poly. FatPolyunsaturated fat | +2294.1% |
| Contains less Sat. FatSaturated fat | -97% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
34.17 g
Sucrose:
1.98 g
Glucose:
0.13 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
58.32 g
Glucose:
1.6 g
Fructose:
0.52 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +2845.5% |
| Contains more GlucoseGlucose | +1130.8% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~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.
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 525µg | 0µg | 131% |
| Copper | 0.893mg | 0.018mg | 97% |
| Vitamin B2 | 0.212mg | 1.27mg | 81% |
| Manganese | 1.148mg | 2.908mg | 77% |
| Iron | 5.07mg | 0.11mg | 62% |
| Fiber | 15.5g | 0g | 62% |
| Phosphorus | 411mg | 2mg | 58% |
| Vitamin B1 | 0.713mg | 0.066mg | 54% |
| Selenium | 27.9µg | 0.6µg | 50% |
| Protein | 21.42g | 0.04g | 43% |
| Magnesium | 176mg | 21mg | 37% |
| Vitamin B6 | 0.474mg | 0.002mg | 36% |
| Potassium | 1393mg | 212mg | 35% |
| Vitamin B5 | 0.785mg | 0.036mg | 15% |
| Starch | 34.17g | 14% | |
| Choline | 66.2mg | 1.6mg | 12% |
| Zinc | 2.28mg | 1.47mg | 7% |
| Vitamin B3 | 1.174mg | 0.081mg | 7% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Vitamin K | 5.6µg | 0µg | 5% |
| Calories | 347kcal | 260kcal | 4% |
| Polyunsaturated fat | 0.407g | 0.017g | 3% |
| Fats | 1.23g | 0.06g | 2% |
| Vitamin E | 0.21mg | 0mg | 1% |
| Monounsaturated fat | 0.229g | 0.011g | 1% |
| Saturated fat | 0.235g | 0.007g | 1% |
| Fructose | 0g | 0.52g | 1% |
| Carbs | 62.55g | 67.04g | 1% |
| Calcium | 113mg | 102mg | 1% |
| Net carbs | 47.05g | 67.04g | N/A |
| Sugar | 2.11g | 60.46g | N/A |
| Sodium | 12mg | 12mg | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
67%
24%
Minerals Daily Need Coverage Score
131%
50%
Comparison summary
Which food is lower in Saturated fat?
Maple syrup is lower in Saturated fat (difference - 0.228g)
Which food is lower in Sugar?
Bean raw is lower in Sugar (difference - 58.35g)
Which food is lower in glycemic index?
Bean raw is lower in glycemic index (difference - 21)
Which food is cheaper?
Bean raw is cheaper (difference - $2.5)
Which food is richer in minerals?
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (12 mg)