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Fish sauce vs. Maple sugar — In-Depth Nutrition Comparison

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How are fish sauce and maple sugar different?

  • Fish sauce is higher in magnesium, vitamin B6, vitamin B12, selenium, vitamin B3, and folate; however, maple sugar is richer in manganese, zinc, and iron.
  • Daily need coverage for sodium for fish sauce is 341% higher.
  • Maple sugar has less sodium.
  • Fish sauce has a lower glycemic index (0) than maple sugar (63).

Sauce, fish, ready-to-serve and Sugars, maple are the varieties used in this article.

Infographic

Fish sauce vs Maple sugar 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
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 +821.1%
Contains more PhosphorusPhosphorus +133.3%
Contains more SeleniumSelenium +1037.5%
Contains more CalciumCalcium +109.3%
Contains more IronIron +106.4%
Contains more CopperCopper +98%
Contains more ZincZinc +2930%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +1797.9%
~equal in Potassium ~274mg

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
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 B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +338.5%
Contains more Vitamin B3Vitamin B3 +5682.5%
Contains more Vitamin B5Vitamin B5 +145.8%
Contains more Vitamin B6Vitamin B6 +13100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +528.6%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 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 +4960%
Contains more WaterWater +788.4%
Contains more OtherOther +2427.5%
Contains more FatsFats +1900%
Contains more CarbsCarbs +2397.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 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 -91.7%
Contains more Mono. FatMonounsaturated fat +3100%
Contains more Poly. FatPolyunsaturated fat +3233.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish sauce Maple sugar DV% diff.
Sodium 7851mg 11mg 341%
Manganese 0.233mg 4.422mg 182%
Zinc 0.2mg 6.06mg 53%
Magnesium 175mg 19mg 37%
Vitamin B6 0.396mg 0.003mg 30%
Carbs 3.64g 90.9g 29%
Vitamin B12 0.48µg 0µg 20%
Calories 35kcal 354kcal 16%
Selenium 9.1µg 0.8µg 15%
Vitamin B3 2.313mg 0.04mg 14%
Folate 51µg 0µg 13%
Protein 5.06g 0.1g 10%
Iron 0.78mg 1.61mg 10%
Copper 0.05mg 0.099mg 5%
Calcium 43mg 90mg 5%
Vitamin B2 0.057mg 0.013mg 3%
Choline 13.2mg 2.1mg 2%
Vitamin C 0.5mg 0mg 1%
Phosphorus 7mg 3mg 1%
Polyunsaturated fat 0.003g 0.1g 1%
Vitamin B5 0.118mg 0.048mg 1%
Fats 0.01g 0.2g 0%
Net carbs 3.64g 90.9g N/A
Potassium 288mg 274mg 0%
Sugar 3.64g 84.87g N/A
Vitamin A 4µg 0µg 0%
Vitamin B1 0.012mg 0.009mg 0%
Saturated fat 0.003g 0.036g 0%
Monounsaturated fat 0.002g 0.064g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish sauce 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
20%
Fish sauce
1%
Maple sugar
Minerals Daily Need Coverage Score
132%
Fish sauce
91%
Maple sugar

Comparison summary

Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 7840mg)
Which food is lower in Sugar?
Fish sauce
Fish sauce is lower in Sugar (difference - 81.23g)
Which food is lower in Saturated fat?
Fish sauce
Fish sauce is lower in Saturated fat (difference - 0.033g)
Which food is lower in glycemic index?
Fish sauce
Fish sauce is lower in glycemic index (difference - 63)
Which food is cheaper?
Fish sauce
Fish sauce is cheaper (difference - $4)
Which food is richer in vitamins?
Fish sauce
Fish sauce 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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.