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  6. Green beans vs. Maple sugar

Green beans vs. Maple sugar — In-Depth Nutrition Comparison

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Summary of differences between green beans and maple sugar

  • Green beans have more vitamin K, fiber, vitamin A, vitamin C, folate, vitamin B2, and vitamin B1, while maple sugar has more manganese, zinc, and iron.
  • Maple sugar covers your daily need for manganese, 180% more than green beans.
  • Green beans have a lower glycemic index. The glycemic index of green beans is 20, while the glycemic index of maple sugar is 63.

These are the specific foods used in this comparison Beans, snap, green, cooked, boiled, drained, without salt and Sugars, maple.

Infographic

Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 +866.7%
Contains less SodiumSodium -90.9%
Contains more CalciumCalcium +104.5%
Contains more PotassiumPotassium +87.7%
Contains more IronIron +147.7%
Contains more CopperCopper +73.7%
Contains more ZincZinc +2324%
Contains more ManganeseManganese +1451.6%
Contains more SeleniumSelenium +300%
~equal in Magnesium ~19mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 +722.2%
Contains more Vitamin B2Vitamin B2 +646.2%
Contains more Vitamin B3Vitamin B3 +1435%
Contains more Vitamin B5Vitamin B5 +54.2%
Contains more Vitamin B6Vitamin B6 +1766.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +704.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Maple sugar DV% diff.
Manganese 0.285mg 4.422mg 180%
Zinc 0.25mg 6.06mg 53%
Vitamin K 47.9µg 0µg 40%
Carbs 7.88g 90.9g 28%
Calories 35kcal 354kcal 16%
Fiber 3.2g 0g 13%
Iron 0.65mg 1.61mg 12%
Vitamin C 9.7mg 0mg 11%
Folate 33µg 0µg 8%
Vitamin B2 0.097mg 0.013mg 6%
Copper 0.057mg 0.099mg 5%
Vitamin B1 0.074mg 0.009mg 5%
Calcium 44mg 90mg 5%
Potassium 146mg 274mg 4%
Phosphorus 29mg 3mg 4%
Vitamin A 32µg 0µg 4%
Protein 1.89g 0.1g 4%
Vitamin B3 0.614mg 0.04mg 4%
Vitamin B6 0.056mg 0.003mg 4%
Choline 16.9mg 2.1mg 3%
Vitamin E 0.46mg 0mg 3%
Selenium 0.2µg 0.8µg 1%
Vitamin B5 0.074mg 0.048mg 1%
Fats 0.28g 0.2g 0%
Net carbs 4.68g 90.9g N/A
Magnesium 18mg 19mg 0%
Sugar 3.63g 84.87g N/A
Sodium 1mg 11mg 0%
Saturated fat 0.064g 0.036g 0%
Monounsaturated fat 0.011g 0.064g 0%
Polyunsaturated fat 0.145g 0.1g 0%
Tryptophan 0.02mg 0%
Threonine 0.082mg 0%
Isoleucine 0.069mg 0%
Leucine 0.116mg 0%
Lysine 0.091mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.069mg 0%
Valine 0.093mg 0%
Histidine 0.035mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +1790%
Contains more FatsFats +40%
Contains more WaterWater +1015.3%
Contains more CarbsCarbs +1053.6%
~equal in Other ~0.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 Poly. FatPolyunsaturated fat +45%
Contains less Sat. FatSaturated fat -43.8%
Contains more Mono. FatMonounsaturated fat +481.8%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.