Dates vs. Maple sugar — In-Depth Nutrition Comparison
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What are the differences between dates and maple sugar?
- Dates are higher in fiber, vitamin B6, copper, potassium, vitamin B5, phosphorus, and vitamin B3, yet maple sugar is higher in manganese, zinc, and iron.
- Maple sugar's daily need coverage for manganese is 181% more.
- The glycemic index of dates is lower.
We used Dates, deglet noor and Sugars, maple types in this article.
Infographic
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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 | +126.3% |
| Contains more PotassiumPotassium | +139.4% |
| Contains more CopperCopper | +108.1% |
| Contains more PhosphorusPhosphorus | +1966.7% |
| Contains less SodiumSodium | -81.8% |
| Contains more SeleniumSelenium | +275% |
| Contains more CalciumCalcium | +130.8% |
| Contains more IronIron | +57.8% |
| Contains more ZincZinc | +1989.7% |
| Contains more ManganeseManganese | +1587.8% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +477.8% |
| Contains more Vitamin B2Vitamin B2 | +407.7% |
| Contains more Vitamin B3Vitamin B3 | +3085% |
| Contains more Vitamin B5Vitamin B5 | +1127.1% |
| Contains more Vitamin B6Vitamin B6 | +5400% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.262mg | 4.422mg | 181% |
| Zinc | 0.29mg | 6.06mg | 52% |
| Fiber | 8g | 0g | 32% |
| Fructose | 19.56g | 24% | |
| Vitamin B6 | 0.165mg | 0.003mg | 12% |
| Copper | 0.206mg | 0.099mg | 12% |
| Potassium | 656mg | 274mg | 11% |
| Vitamin B5 | 0.589mg | 0.048mg | 11% |
| Vitamin B3 | 1.274mg | 0.04mg | 8% |
| Phosphorus | 62mg | 3mg | 8% |
| Iron | 1.02mg | 1.61mg | 7% |
| Magnesium | 43mg | 19mg | 6% |
| Calcium | 39mg | 90mg | 5% |
| Carbs | 75.03g | 90.9g | 5% |
| Folate | 19µg | 0µg | 5% |
| Protein | 2.45g | 0.1g | 5% |
| Vitamin B1 | 0.052mg | 0.009mg | 4% |
| Calories | 282kcal | 354kcal | 4% |
| Selenium | 3µg | 0.8µg | 4% |
| Vitamin B2 | 0.066mg | 0.013mg | 4% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Polyunsaturated fat | 0.019g | 0.1g | 1% |
| Choline | 6.3mg | 2.1mg | 1% |
| Fats | 0.39g | 0.2g | 0% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 90.9g | N/A |
| Sugar | 63.35g | 84.87g | N/A |
| Sodium | 2mg | 11mg | 0% |
| Vitamin E | 0.05mg | 0mg | 0% |
| Saturated fat | 0.032g | 0.036g | 0% |
| Monounsaturated fat | 0.036g | 0.064g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
0.1 g
Fats:
0.2 g
Carbs:
90.9 g
Water:
8 g
Other:
0.8 g
| Contains more ProteinProtein | +2350% |
| Contains more FatsFats | +95% |
| Contains more WaterWater | +156.6% |
| Contains more OtherOther | +100% |
| Contains more CarbsCarbs | +21.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
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 | -11.1% |
| Contains more Mono. FatMonounsaturated fat | +77.8% |
| Contains more Poly. FatPolyunsaturated fat | +426.3% |
