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  6. Maple sugar vs. Almonds

Maple sugar vs. Almonds — In-Depth Nutrition Comparison

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Differences between maple sugar and almonds

  • Maple sugar is higher in manganese and zinc; however, almonds are richer in vitamin E, copper, vitamin B2, phosphorus, magnesium, fiber, iron, and vitamin B3.
  • Almonds' daily need coverage for vitamin E is 171% higher.
  • Maple sugar has 2 times more manganese than almonds. While maple sugar has 4.422mg of manganese, almonds have only 2.179mg.
  • Almonds have a lower glycemic index (0) than maple sugar (63).

The food types used in this comparison are Sugars, maple and Nuts, almonds.

Infographic

Maple sugar vs Almonds 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more ZincZinc +94.2%
Contains more ManganeseManganese +102.9%
Contains more MagnesiumMagnesium +1321.1%
Contains more CalciumCalcium +198.9%
Contains more PotassiumPotassium +167.5%
Contains more IronIron +130.4%
Contains more CopperCopper +941.4%
Contains more PhosphorusPhosphorus +15933.3%
Contains less SodiumSodium -90.9%
Contains more SeleniumSelenium +412.5%

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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2177.8%
Contains more Vitamin B2Vitamin B2 +8653.8%
Contains more Vitamin B3Vitamin B3 +8945%
Contains more Vitamin B5Vitamin B5 +881.3%
Contains more Vitamin B6Vitamin B6 +4466.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +2381%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Almonds DV% diff.
Vitamin E 0mg 25.63mg 171%
Copper 0.099mg 1.031mg 104%
Manganese 4.422mg 2.179mg 98%
Vitamin B2 0.013mg 1.138mg 87%
Polyunsaturated fat 0.1g 12.329g 82%
Monounsaturated fat 0.064g 31.551g 79%
Fats 0.2g 49.93g 77%
Phosphorus 3mg 481mg 68%
Magnesium 19mg 270mg 60%
Fiber 0g 12.5g 50%
Protein 0.1g 21.15g 42%
Zinc 6.06mg 3.12mg 27%
Iron 1.61mg 3.71mg 26%
Carbs 90.9g 21.55g 23%
Vitamin B3 0.04mg 3.618mg 22%
Calcium 90mg 269mg 18%
Saturated fat 0.036g 3.802g 17%
Vitamin B1 0.009mg 0.205mg 16%
Potassium 274mg 733mg 14%
Folate 0µg 44µg 11%
Calories 354kcal 579kcal 11%
Vitamin B6 0.003mg 0.137mg 10%
Choline 2.1mg 52.1mg 9%
Vitamin B5 0.048mg 0.471mg 8%
Selenium 0.8µg 4.1µg 6%
Net carbs 90.9g 9.05g N/A
Sugar 84.87g 4.35g N/A
Starch 0.72g 0%
Sodium 11mg 1mg 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more CarbsCarbs +321.8%
Contains more WaterWater +81.4%
Contains more ProteinProtein +21050%
Contains more FatsFats +24865%
Contains more OtherOther +270%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +49198.4%
Contains more Poly. FatPolyunsaturated fat +12229%

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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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.