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  6. Plum vs. Maple sugar

Plum vs. Maple sugar — In-Depth Nutrition Comparison

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How are Plum and Maple sugar different?

  • Plum is higher in Vitamin C, Fiber, and Vitamin K, however, Maple sugar is richer in Manganese, Zinc, Iron, and Calcium.
  • Daily need coverage for Manganese from Maple sugar is 190% higher.
  • Plum has less Sugar.

Plums, raw and Sugars, maple are the varieties used in this article.

Infographic

Plum 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.
Plum
Plum
2
:
8
Maple sugar
Maple sugar
Contains more Phosphorus +433.3%
Contains less Sodium -100%
Contains more Calcium +1400%
Contains more Iron +847.1%
Contains more Magnesium +171.4%
Contains more Potassium +74.5%
Contains more Zinc +5960%
Contains more Copper +73.7%
Contains more Manganese +8403.8%
Contains more Selenium +∞%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Maple sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 61% 14% 2% 25% 2% 166% 33% 577% 5%
Contains more Phosphorus +433.3%
Contains less Sodium -100%
Contains more Calcium +1400%
Contains more Iron +847.1%
Contains more Magnesium +171.4%
Contains more Potassium +74.5%
Contains more Zinc +5960%
Contains more Copper +73.7%
Contains more Manganese +8403.8%
Contains more Selenium +∞%

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.
Plum
Plum
10
:
0
Maple sugar
Maple sugar
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +211.1%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +942.5%
Contains more Vitamin B5 +181.3%
Contains more Vitamin B6 +866.7%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Plum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Maple sugar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 3% 1% 3% 1% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +211.1%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +942.5%
Contains more Vitamin B5 +181.3%
Contains more Vitamin B6 +866.7%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
3
:
2
Maple sugar
Maple sugar
Contains more Protein +600%
Contains more Fats +40%
Contains more Water +990.4%
Contains more Carbs +696%
Contains more Other +116.2%
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Maple sugar
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more Protein +600%
Contains more Fats +40%
Contains more Water +990.4%
Contains more Carbs +696%
Contains more Other +116.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
2
:
1
Maple sugar
Maple sugar
Contains less Saturated Fat -52.8%
Contains more Monounsaturated Fat +109.4%
Contains more Polyunsaturated fat +127.3%
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Maple sugar
18% 32% 50%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.1 g
Contains less Saturated Fat -52.8%
Contains more Monounsaturated Fat +109.4%
Contains more Polyunsaturated fat +127.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Maple sugar Opinion
Net carbs 10.02g 90.9g Maple sugar
Protein 0.7g 0.1g Plum
Fats 0.28g 0.2g Plum
Carbs 11.42g 90.9g Maple sugar
Calories 46kcal 354kcal Maple sugar
Fructose 3.07g Plum
Sugar 9.92g 84.87g Plum
Fiber 1.4g 0g Plum
Calcium 6mg 90mg Maple sugar
Iron 0.17mg 1.61mg Maple sugar
Magnesium 7mg 19mg Maple sugar
Phosphorus 16mg 3mg Plum
Potassium 157mg 274mg Maple sugar
Sodium 0mg 11mg Plum
Zinc 0.1mg 6.06mg Maple sugar
Copper 0.057mg 0.099mg Maple sugar
Manganese 0.052mg 4.422mg Maple sugar
Selenium 0µg 0.8µg Maple sugar
Vitamin A 345IU 0IU Plum
Vitamin A RAE 17µg 0µg Plum
Vitamin E 0.26mg 0mg Plum
Vitamin C 9.5mg 0mg Plum
Vitamin B1 0.028mg 0.009mg Plum
Vitamin B2 0.026mg 0.013mg Plum
Vitamin B3 0.417mg 0.04mg Plum
Vitamin B5 0.135mg 0.048mg Plum
Vitamin B6 0.029mg 0.003mg Plum
Folate 5µg 0µg Plum
Vitamin K 6.4µg 0µg Plum
Tryptophan 0.009mg Plum
Threonine 0.01mg Plum
Isoleucine 0.014mg Plum
Leucine 0.015mg Plum
Lysine 0.016mg Plum
Methionine 0.008mg Plum
Phenylalanine 0.014mg Plum
Valine 0.016mg Plum
Histidine 0.009mg Plum
Saturated Fat 0.017g 0.036g Plum
Monounsaturated Fat 0.134g 0.064g Plum
Polyunsaturated fat 0.044g 0.1g Maple sugar

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Maple sugar
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Plum
1%
Maple sugar
Minerals Daily Need Coverage Score
6%
Plum
91%
Maple sugar

Comparison summary

Which food is lower in Sugar?
Plum
Plum is lower in Sugar (difference - 74.95g)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 10)
Which food is cheaper?
Plum
Plum is cheaper (difference - $3.5)
Which food is richer in vitamins?
Plum
Plum is relatively richer in vitamins
Which food is richer in minerals?
Maple sugar
Maple sugar is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.