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  6. Dried fruit vs. Maple sugar

Dried fruit vs. Maple sugar — In-Depth Nutrition Comparison

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Important differences between dried fruit and maple sugar

  • Dried fruit has more vitamin A, fiber, vitamin E, copper, potassium, vitamin B3, iron, and vitamin B6; however, maple sugar is richer in manganese and zinc.
  • Maple sugar's daily need coverage for manganese is 182% more.
  • Maple sugar has a higher glycemic index. The glycemic index of maple sugar is 63, while the glycemic index of dried fruit is 31.

The food varieties used in the comparison are Apricots, dried, sulfured, uncooked and Sugars, maple.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +324.1%
Contains more IronIron +65.2%
Contains more CopperCopper +246.5%
Contains more PhosphorusPhosphorus +2266.7%
Contains more SeleniumSelenium +175%
Contains more CalciumCalcium +63.6%
Contains more ZincZinc +1453.8%
Contains more ManganeseManganese +1781.7%
~equal in Sodium ~11mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 +66.7%
Contains more Vitamin B2Vitamin B2 +469.2%
Contains more Vitamin B3Vitamin B3 +6372.5%
Contains more Vitamin B5Vitamin B5 +975%
Contains more Vitamin B6Vitamin B6 +4666.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +561.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Maple sugar DV% diff.
Manganese 0.235mg 4.422mg 182%
Zinc 0.39mg 6.06mg 52%
Vitamin E 4.33mg 0mg 29%
Fiber 7.3g 0g 29%
Copper 0.343mg 0.099mg 27%
Potassium 1162mg 274mg 26%
Vitamin A 180µg 0µg 20%
Fructose 12.47g 16%
Vitamin B3 2.589mg 0.04mg 16%
Iron 2.66mg 1.61mg 13%
Vitamin B6 0.143mg 0.003mg 11%
Phosphorus 71mg 3mg 10%
Vitamin B5 0.516mg 0.048mg 9%
Carbs 62.64g 90.9g 9%
Protein 3.39g 0.1g 7%
Calories 241kcal 354kcal 6%
Vitamin B2 0.074mg 0.013mg 5%
Calcium 55mg 90mg 4%
Selenium 2.2µg 0.8µg 3%
Magnesium 32mg 19mg 3%
Vitamin K 3.1µg 0µg 3%
Folate 10µg 0µg 3%
Choline 13.9mg 2.1mg 2%
Vitamin B1 0.015mg 0.009mg 1%
Vitamin C 1mg 0mg 1%
Fats 0.51g 0.2g 0%
Net carbs 55.34g 90.9g N/A
Sugar 53.44g 84.87g N/A
Starch 0.35g 0%
Sodium 10mg 11mg 0%
Saturated fat 0.017g 0.036g 0%
Monounsaturated fat 0.074g 0.064g 0%
Polyunsaturated fat 0.074g 0.1g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +3290%
Contains more FatsFats +155%
Contains more WaterWater +286.1%
Contains more OtherOther +221.3%
Contains more CarbsCarbs +45.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -52.8%
Contains more Mono. FatMonounsaturated fat +15.6%
Contains more Poly. FatPolyunsaturated fat +35.1%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.