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  6. Feta vs. Maple sugar

Feta vs. Maple sugar — In-Depth Nutrition Comparison

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How are feta and maple sugar different?

  • Feta is higher in vitamin B12, vitamin B2, phosphorus, calcium, and vitamin B6; however, maple sugar is richer in manganese and zinc.
  • Daily need coverage for manganese for maple sugar is 191% higher.
  • Maple sugar has less cholesterol.
  • Feta has a lower glycemic index (27) than maple sugar (63).

Cheese, feta and Sugars, maple are the varieties used in this article.

Infographic

Feta 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.
Feta
Feta
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 CalciumCalcium +447.8%
Contains more PhosphorusPhosphorus +11133.3%
Contains more SeleniumSelenium +1775%
Contains more PotassiumPotassium +341.9%
Contains more IronIron +147.7%
Contains more CopperCopper +209.4%
Contains more ZincZinc +110.4%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +15692.9%
~equal in Magnesium ~19mg

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.
Feta
Feta
12
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1611.1%
Contains more Vitamin B2Vitamin B2 +6392.3%
Contains more Vitamin B3Vitamin B3 +2377.5%
Contains more Vitamin B5Vitamin B5 +1914.6%
Contains more Vitamin B6Vitamin B6 +14033.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +633.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Feta Maple sugar DV% diff.
Manganese 0.028mg 4.422mg 191%
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.036g 68%
Vitamin B2 0.844mg 0.013mg 64%
Phosphorus 337mg 3mg 48%
Calcium 493mg 90mg 40%
Sodium 917mg 11mg 39%
Fats 21.28g 0.2g 32%
Vitamin B6 0.424mg 0.003mg 32%
Cholesterol 89mg 0mg 30%
Carbs 4.09g 90.9g 29%
Zinc 2.88mg 6.06mg 29%
Protein 14.21g 0.1g 28%
Selenium 15µg 0.8µg 26%
Vitamin B5 0.967mg 0.048mg 18%
Vitamin A 125µg 0µg 14%
Iron 0.65mg 1.61mg 12%
Vitamin B1 0.154mg 0.009mg 12%
Monounsaturated fat 4.623g 0.064g 11%
Folate 32µg 0µg 8%
Copper 0.032mg 0.099mg 7%
Vitamin B3 0.991mg 0.04mg 6%
Potassium 62mg 274mg 6%
Calories 264kcal 354kcal 5%
Polyunsaturated fat 0.591g 0.1g 3%
Vitamin D 0.4µg 0µg 2%
Vitamin K 1.8µg 0µg 2%
Choline 15.4mg 2.1mg 2%
Vitamin D 16IU 0IU 2%
Vitamin E 0.18mg 0mg 1%
Net carbs 4.09g 90.9g N/A
Magnesium 19mg 19mg 0%
Sugar 4.09g 84.87g N/A
Tryptophan 0.2mg 0%
Threonine 0.637mg 0%
Isoleucine 0.803mg 0%
Leucine 1.395mg 0%
Lysine 1.219mg 0%
Methionine 0.368mg 0%
Phenylalanine 0.675mg 0%
Valine 1.065mg 0%
Histidine 0.397mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
4
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +14110%
Contains more FatsFats +10540%
Contains more WaterWater +590.3%
Contains more OtherOther +550%
Contains more CarbsCarbs +2122.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +7123.4%
Contains more Poly. FatPolyunsaturated fat +491%
Contains less Sat. FatSaturated fat -99.8%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.