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  6. Blueberry vs. Maple sugar

Blueberry vs. Maple sugar — In-Depth Nutrition Comparison

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Significant differences between blueberries and maple sugar

  • Blueberries are richer in vitamin K, vitamin C, and fiber, while maple sugar is higher in manganese, zinc, iron, calcium, and potassium.
  • Maple sugar covers your daily manganese needs 178% more than blueberries.

Specific food types used in this comparison are Blueberries, raw and Sugars, maple.

Infographic

Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
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 +300%
Contains less SodiumSodium -90.9%
Contains more MagnesiumMagnesium +216.7%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +255.8%
Contains more IronIron +475%
Contains more CopperCopper +73.7%
Contains more ZincZinc +3687.5%
Contains more ManganeseManganese +1216.1%
Contains more SeleniumSelenium +700%

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% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
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 +311.1%
Contains more Vitamin B2Vitamin B2 +215.4%
Contains more Vitamin B3Vitamin B3 +945%
Contains more Vitamin B5Vitamin B5 +158.3%
Contains more Vitamin B6Vitamin B6 +1633.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +185.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blueberry Maple sugar DV% diff.
Manganese 0.336mg 4.422mg 178%
Zinc 0.16mg 6.06mg 54%
Carbs 14.49g 90.9g 25%
Iron 0.28mg 1.61mg 17%
Vitamin K 19.3µg 0µg 16%
Calories 57kcal 354kcal 15%
Vitamin C 9.7mg 0mg 11%
Fiber 2.4g 0g 10%
Calcium 6mg 90mg 8%
Fructose 4.97g 6%
Potassium 77mg 274mg 6%
Copper 0.057mg 0.099mg 5%
Vitamin E 0.57mg 0mg 4%
Vitamin B6 0.052mg 0.003mg 4%
Magnesium 6mg 19mg 3%
Vitamin B1 0.037mg 0.009mg 2%
Vitamin B5 0.124mg 0.048mg 2%
Folate 6µg 0µg 2%
Vitamin B2 0.041mg 0.013mg 2%
Vitamin B3 0.418mg 0.04mg 2%
Choline 6mg 2.1mg 1%
Phosphorus 12mg 3mg 1%
Selenium 0.1µg 0.8µg 1%
Protein 0.74g 0.1g 1%
Fats 0.33g 0.2g 0%
Net carbs 12.09g 90.9g N/A
Sugar 9.96g 84.87g N/A
Starch 0.03g 0%
Sodium 1mg 11mg 0%
Vitamin A 3µg 0µg 0%
Saturated fat 0.028g 0.036g 0%
Monounsaturated fat 0.047g 0.064g 0%
Polyunsaturated fat 0.146g 0.1g 0%
Tryptophan 0.003mg 0%
Threonine 0.02mg 0%
Isoleucine 0.023mg 0%
Leucine 0.044mg 0%
Lysine 0.013mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.026mg 0%
Valine 0.031mg 0%
Histidine 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 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 +640%
Contains more FatsFats +65%
Contains more WaterWater +952.6%
Contains more CarbsCarbs +527.3%
Contains more OtherOther +247.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 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 Poly. FatPolyunsaturated fat +46%
Contains more Mono. FatMonounsaturated fat +36.2%

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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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.