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  6. Maple sugar vs. Kidney beans raw

Maple sugar vs. Kidney beans raw — In-Depth Nutrition Comparison

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What are the differences between maple sugar and kidney beans raw?

  • Maple sugar is higher in manganese and zinc, yet kidney beans raw is higher in fiber, folate, copper, iron, phosphorus, vitamin B1, potassium, and vitamin B6.
  • Maple sugar's daily need coverage for manganese is 148% more.
  • Maple sugar has 2 times more zinc than kidney beans raw. While maple sugar has 6.06mg of zinc, kidney beans raw has only 2.79mg.
  • The glycemic index of kidney beans raw is lower.

We used Sugars, maple and Beans, kidney, all types, mature seeds, raw types in this article.

Infographic

Maple sugar vs Kidney beans raw 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more ZincZinc +117.2%
Contains less SodiumSodium -54.2%
Contains more ManganeseManganese +333.1%
Contains more MagnesiumMagnesium +636.8%
Contains more CalciumCalcium +58.9%
Contains more PotassiumPotassium +413.1%
Contains more IronIron +409.3%
Contains more CopperCopper +867.7%
Contains more PhosphorusPhosphorus +13466.7%
Contains more SeleniumSelenium +300%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +5777.8%
Contains more Vitamin B2Vitamin B2 +1584.6%
Contains more Vitamin B3Vitamin B3 +5050%
Contains more Vitamin B5Vitamin B5 +1525%
Contains more Vitamin B6Vitamin B6 +13133.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Kidney beans raw DV% diff.
Manganese 4.422mg 1.021mg 148%
Fiber 0g 24.9g 100%
Folate 0µg 394µg 99%
Copper 0.099mg 0.958mg 95%
Iron 1.61mg 8.2mg 82%
Phosphorus 3mg 407mg 58%
Protein 0.1g 23.58g 47%
Vitamin B1 0.009mg 0.529mg 43%
Potassium 274mg 1406mg 33%
Vitamin B6 0.003mg 0.397mg 30%
Zinc 6.06mg 2.79mg 30%
Magnesium 19mg 140mg 29%
Vitamin K 0µg 19µg 16%
Vitamin B2 0.013mg 0.219mg 16%
Vitamin B5 0.048mg 0.78mg 15%
Vitamin B3 0.04mg 2.06mg 13%
Carbs 90.9g 60.01g 10%
Calcium 90mg 143mg 5%
Vitamin C 0mg 4.5mg 5%
Selenium 0.8µg 3.2µg 4%
Polyunsaturated fat 0.1g 0.457g 2%
Calories 354kcal 333kcal 1%
Vitamin E 0mg 0.22mg 1%
Sodium 11mg 24mg 1%
Fats 0.2g 0.83g 1%
Net carbs 90.9g 35.11g N/A
Sugar 84.87g 2.23g N/A
Choline 2.1mg 0%
Saturated fat 0.036g 0.12g 0%
Monounsaturated fat 0.064g 0.064g 0%
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more CarbsCarbs +51.5%
Contains more ProteinProtein +23480%
Contains more FatsFats +315%
Contains more WaterWater +46.9%
Contains more OtherOther +378.8%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains less Sat. FatSaturated fat -70%
Contains more Poly. FatPolyunsaturated fat +357%
~equal in Monounsaturated fat ~0.064g

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.