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Cassava vs. Maple sugar — In-Depth Nutrition Comparison

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The main differences between cassava and maple sugar

  • Cassava has more vitamin C, fiber, folate, vitamin B6, vitamin B1, and vitamin B3; however, maple sugar has more manganese, zinc, iron, and calcium.
  • Daily need coverage for manganese for maple sugar is 176% higher.
  • Cassava has a higher glycemic index than maple sugar.

Food types used in this article are Cassava, raw and Sugars, maple.

Infographic

Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
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 +800%
Contains more CalciumCalcium +462.5%
Contains more IronIron +496.3%
Contains more ZincZinc +1682.4%
Contains less SodiumSodium -21.4%
Contains more ManganeseManganese +1051.6%
Contains more SeleniumSelenium +14.3%
~equal in Magnesium ~19mg
~equal in Potassium ~274mg
~equal in Copper ~0.099mg

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.
Cassava
11
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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
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 +866.7%
Contains more Vitamin B2Vitamin B2 +269.2%
Contains more Vitamin B3Vitamin B3 +2035%
Contains more Vitamin B5Vitamin B5 +122.9%
Contains more Vitamin B6Vitamin B6 +2833.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1028.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 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 +1260%
Contains more FatsFats +40%
Contains more WaterWater +646%
Contains more CarbsCarbs +138.8%
Contains more OtherOther +29%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 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 +17.2%
Contains less Sat. FatSaturated fat -51.4%
Contains more Poly. FatPolyunsaturated fat +108.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava Maple sugar
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cassava Maple sugar DV% diff.
Manganese 0.384mg 4.422mg 176%
Zinc 0.34mg 6.06mg 52%
Vitamin C 20.6mg 0mg 23%
Carbs 38.06g 90.9g 18%
Iron 0.27mg 1.61mg 17%
Calories 160kcal 354kcal 10%
Folate 27µg 0µg 7%
Vitamin B6 0.088mg 0.003mg 7%
Fiber 1.8g 0g 7%
Vitamin B1 0.087mg 0.009mg 7%
Calcium 16mg 90mg 7%
Vitamin B3 0.854mg 0.04mg 5%
Choline 23.7mg 2.1mg 4%
Phosphorus 27mg 3mg 3%
Protein 1.36g 0.1g 3%
Vitamin B2 0.048mg 0.013mg 3%
Vitamin K 1.9µg 0µg 2%
Vitamin B5 0.107mg 0.048mg 1%
Vitamin E 0.19mg 0mg 1%
Fats 0.28g 0.2g 0%
Net carbs 36.26g 90.9g N/A
Magnesium 21mg 19mg 0%
Potassium 271mg 274mg 0%
Sugar 1.7g 84.87g N/A
Copper 0.1mg 0.099mg 0%
Sodium 14mg 11mg 0%
Vitamin A 1µg 0µg 0%
Selenium 0.7µg 0.8µg 0%
Saturated fat 0.074g 0.036g 0%
Monounsaturated fat 0.075g 0.064g 0%
Polyunsaturated fat 0.048g 0.1g 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Maple sugar
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
14%
Cassava
1%
Maple sugar
Minerals Daily Need Coverage Score
16%
Cassava
91%
Maple sugar

Comparison summary

Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 0.038g)
Which food is lower in glycemic index?
Maple sugar
Maple sugar is lower in glycemic index (difference - 31)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 83.17g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $3.8)
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.