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  6. Maple sugar vs. Almond butter

Maple sugar vs. Almond butter — In-Depth Nutrition Comparison

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A recap on differences between maple sugar and almond butter

  • Maple sugar has more manganese and zinc; however, almond butter is higher in vitamin E, copper, phosphorus, vitamin B2, magnesium, fiber, calcium, and iron.
  • Almond butter covers your daily vitamin E needs 161% more than maple sugar.
  • Almond butter contains 2 times less manganese than maple sugar. Maple sugar contains 4.422mg of manganese, while almond butter contains 2.131mg.

Food varieties used in this article are Sugars, maple and Nuts, almond butter, plain, without salt added.

Infographic

Maple sugar vs Almond butter 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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more ZincZinc +84.2%
Contains more ManganeseManganese +107.5%
Contains more MagnesiumMagnesium +1368.4%
Contains more CalciumCalcium +285.6%
Contains more PotassiumPotassium +173%
Contains more IronIron +116.8%
Contains more CopperCopper +843.4%
Contains more PhosphorusPhosphorus +16833.3%
Contains less SodiumSodium -36.4%
Contains more SeleniumSelenium +200%

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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +355.6%
Contains more Vitamin B2Vitamin B2 +7123.1%
Contains more Vitamin B3Vitamin B3 +7787.5%
Contains more Vitamin B5Vitamin B5 +562.5%
Contains more Vitamin B6Vitamin B6 +3333.3%
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 Almond butter DV% diff.
Vitamin E 0mg 24.21mg 161%
Manganese 4.422mg 2.131mg 100%
Copper 0.099mg 0.934mg 93%
Polyunsaturated fat 0.1g 13.613g 90%
Fats 0.2g 55.5g 85%
Monounsaturated fat 0.064g 32.445g 81%
Phosphorus 3mg 508mg 72%
Vitamin B2 0.013mg 0.939mg 71%
Magnesium 19mg 279mg 62%
Protein 0.1g 20.96g 42%
Fiber 0g 10.3g 41%
Calcium 90mg 347mg 26%
Zinc 6.06mg 3.29mg 25%
Carbs 90.9g 18.82g 24%
Iron 1.61mg 3.49mg 24%
Vitamin B3 0.04mg 3.155mg 19%
Saturated fat 0.036g 4.152g 19%
Potassium 274mg 748mg 14%
Calories 354kcal 614kcal 13%
Folate 0µg 53µg 13%
Choline 2.1mg 52.1mg 9%
Vitamin B6 0.003mg 0.103mg 8%
Vitamin B5 0.048mg 0.318mg 5%
Vitamin B1 0.009mg 0.041mg 3%
Selenium 0.8µg 2.4µg 3%
Net carbs 90.9g 8.52g N/A
Sugar 84.87g 4.43g N/A
Starch 0.08g 0%
Sodium 11mg 7mg 0%
Tryptophan 0.159mg 0%
Threonine 0.555mg 0%
Isoleucine 0.813mg 0%
Leucine 1.483mg 0%
Lysine 0.612mg 0%
Methionine 0.122mg 0%
Phenylalanine 1.149mg 0%
Valine 0.937mg 0%
Histidine 0.55mg 0%

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% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more CarbsCarbs +383%
Contains more WaterWater +387.8%
Contains more ProteinProtein +20860%
Contains more FatsFats +27650%
Contains more OtherOther +285%

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% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +50595.3%
Contains more Poly. FatPolyunsaturated fat +13513%

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.