Beans vs. Maple sugar — In-Depth Nutrition Comparison
Compare
How are beans and maple sugar different?
- Beans are higher in fiber, phosphorus, copper, vitamin B1, vitamin B6, selenium, folate, and choline; however, maple sugar is richer in zinc and iron.
- Daily need coverage for zinc for maple sugar is 42% higher.
- Beans have a lower glycemic index (33) than maple sugar (63).
Beans, baked, canned, no salt added and Sugars, maple are the varieties used in this article.
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 | +68.4% |
| Contains more CopperCopper | +108.1% |
| Contains more PhosphorusPhosphorus | +3366.7% |
| Contains less SodiumSodium | -90.9% |
| Contains more SeleniumSelenium | +462.5% |
| Contains more CalciumCalcium | +80% |
| Contains more IronIron | +455.2% |
| Contains more ZincZinc | +332.9% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1566.7% |
| Contains more Vitamin B2Vitamin B2 | +361.5% |
| Contains more Vitamin B3Vitamin B3 | +975% |
| Contains more Vitamin B6Vitamin B6 | +4233.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +1366.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.422mg | 192% | |
| Zinc | 1.4mg | 6.06mg | 42% |
| Carbs | 20.49g | 90.9g | 23% |
| Fiber | 5.5g | 0g | 22% |
| Iron | 0.29mg | 1.61mg | 17% |
| Phosphorus | 104mg | 3mg | 14% |
| Vitamin B1 | 0.15mg | 0.009mg | 12% |
| Copper | 0.206mg | 0.099mg | 12% |
| Calories | 105kcal | 354kcal | 12% |
| Vitamin B6 | 0.13mg | 0.003mg | 10% |
| Protein | 4.8g | 0.1g | 9% |
| Selenium | 4.5µg | 0.8µg | 7% |
| Folate | 24µg | 0µg | 6% |
| Choline | 30.8mg | 2.1mg | 5% |
| Calcium | 50mg | 90mg | 4% |
| Vitamin B2 | 0.06mg | 0.013mg | 4% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Magnesium | 32mg | 19mg | 3% |
| Vitamin B3 | 0.43mg | 0.04mg | 2% |
| Vitamin E | 0.15mg | 0mg | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Vitamin B5 | 0.048mg | 1% | |
| Vitamin K | 0.8µg | 0µg | 1% |
| Potassium | 296mg | 274mg | 1% |
| Fats | 0.4g | 0.2g | 0% |
| Net carbs | 14.99g | 90.9g | N/A |
| Sugar | 7.78g | 84.87g | N/A |
| Sodium | 1mg | 11mg | 0% |
| Saturated fat | 0.103g | 0.036g | 0% |
| Monounsaturated fat | 0.035g | 0.064g | 0% |
| Polyunsaturated fat | 0.172g | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
Protein:
0.1 g
Fats:
0.2 g
Carbs:
90.9 g
Water:
8 g
Other:
0.8 g
| Contains more ProteinProtein | +4700% |
| Contains more FatsFats | +100% |
| Contains more WaterWater | +807.5% |
| Contains more OtherOther | +113.8% |
| Contains more CarbsCarbs | +343.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
Saturated fat:
Sat. Fat
0.036 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.1 g
| Contains more Poly. FatPolyunsaturated fat | +72% |
| Contains less Sat. FatSaturated fat | -65% |
| Contains more Mono. FatMonounsaturated fat | +82.9% |
