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  6. Maple sugar vs. Avocado

Maple sugar vs. Avocado — In-Depth Nutrition Comparison

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What are the differences between maple sugar and avocadoes?

  • Maple sugar is higher in manganese, zinc, and iron, yet avocadoes are higher in vitamin B5, fiber, folate, vitamin B6, vitamin K, vitamin E, and vitamin C.
  • Maple sugar's daily need coverage for manganese is 186% more.
  • Maple sugar has 9 times more zinc than avocadoes. While maple sugar has 6.06mg of zinc, avocadoes have only 0.64mg.
  • The glycemic index of avocadoes is lower.

We used Sugars, maple and Avocados, raw, all commercial varieties types in this article.

Infographic

Maple sugar vs Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +650%
Contains more IronIron +192.7%
Contains more ZincZinc +846.9%
Contains more ManganeseManganese +3014.1%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +52.6%
Contains more PotassiumPotassium +77%
Contains more CopperCopper +91.9%
Contains more PhosphorusPhosphorus +1633.3%
Contains less SodiumSodium -36.4%

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%
Avocado
Avocado
11
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +644.4%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +4245%
Contains more Vitamin B5Vitamin B5 +2793.8%
Contains more Vitamin B6Vitamin B6 +8466.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +576.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Avocado DV% diff.
Manganese 4.422mg 0.142mg 186%
Zinc 6.06mg 0.64mg 49%
Fiber 0g 6.7g 27%
Vitamin B5 0.048mg 1.389mg 27%
Carbs 90.9g 8.53g 27%
Monounsaturated fat 0.064g 9.799g 24%
Fats 0.2g 14.66g 22%
Vitamin B6 0.003mg 0.257mg 20%
Folate 0µg 81µg 20%
Vitamin K 0µg 21µg 18%
Vitamin E 0mg 2.07mg 14%
Iron 1.61mg 0.55mg 13%
Polyunsaturated fat 0.1g 1.816g 11%
Vitamin C 0mg 10mg 11%
Vitamin B3 0.04mg 1.738mg 11%
Copper 0.099mg 0.19mg 10%
Saturated fat 0.036g 2.126g 10%
Calories 354kcal 160kcal 10%
Vitamin B2 0.013mg 0.13mg 9%
Calcium 90mg 12mg 8%
Phosphorus 3mg 52mg 7%
Potassium 274mg 485mg 6%
Vitamin B1 0.009mg 0.067mg 5%
Protein 0.1g 2g 4%
Choline 2.1mg 14.2mg 2%
Magnesium 19mg 29mg 2%
Vitamin A 0µg 7µg 1%
Selenium 0.8µg 0.4µg 1%
Net carbs 90.9g 1.83g N/A
Sugar 84.87g 0.66g N/A
Starch 0.11g 0%
Sodium 11mg 7mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g 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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more CarbsCarbs +965.7%
Contains more ProteinProtein +1900%
Contains more FatsFats +7230%
Contains more WaterWater +815.4%
Contains more OtherOther +97.5%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +15210.9%
Contains more Poly. FatPolyunsaturated fat +1716%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.