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  6. Maple sugar vs. Black gram

Maple sugar vs. Black gram — In-Depth Nutrition Comparison

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Summary of differences between maple sugar and black gram

  • Maple sugar has more manganese and zinc, while black gram has more copper, iron, fiber, magnesium, folate, phosphorus, vitamin B1, and vitamin B6.
  • Maple sugar covers your daily need for manganese, 126% more than black gram.
  • Maple sugar contains 2 times more zinc than black gram. While maple sugar contains 6.06mg of zinc, black gram contains only 3.35mg.
  • Black gram has a lower glycemic index. The glycemic index of black gram is 43, while the glycemic index of maple sugar is 63.

These are the specific foods used in this comparison Sugars, maple and Mungo beans, mature seeds, raw.

Infographic

Maple sugar vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more ZincZinc +80.9%
Contains less SodiumSodium -71.1%
Contains more ManganeseManganese +189.6%
Contains more MagnesiumMagnesium +1305.3%
Contains more CalciumCalcium +53.3%
Contains more PotassiumPotassium +258.8%
Contains more IronIron +370.2%
Contains more CopperCopper +890.9%
Contains more PhosphorusPhosphorus +12533.3%
Contains more SeleniumSelenium +925%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +2933.3%
Contains more Vitamin B2Vitamin B2 +1853.8%
Contains more Vitamin B3Vitamin B3 +3517.5%
Contains more Vitamin B5Vitamin B5 +1787.5%
Contains more Vitamin B6Vitamin B6 +9266.7%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Maple sugar Black gram DV% diff.
Manganese 4.422mg 1.527mg 126%
Copper 0.099mg 0.981mg 98%
Iron 1.61mg 7.57mg 75%
Fiber 0g 18.3g 73%
Magnesium 19mg 267mg 59%
Folate 0µg 216µg 54%
Phosphorus 3mg 379mg 54%
Protein 0.1g 25.21g 50%
Zinc 6.06mg 3.35mg 25%
Vitamin B1 0.009mg 0.273mg 22%
Potassium 274mg 983mg 21%
Vitamin B6 0.003mg 0.281mg 21%
Vitamin B2 0.013mg 0.254mg 19%
Vitamin B5 0.048mg 0.906mg 17%
Selenium 0.8µg 8.2µg 13%
Carbs 90.9g 58.99g 11%
Vitamin B3 0.04mg 1.447mg 9%
Polyunsaturated fat 0.1g 1.071g 6%
Calcium 90mg 138mg 5%
Fats 0.2g 1.64g 2%
Calories 354kcal 341kcal 1%
Sodium 11mg 38mg 1%
Net carbs 90.9g 40.69g N/A
Sugar 84.87g N/A
Vitamin A 0µg 1µg 0%
Choline 2.1mg 0%
Saturated fat 0.036g 0.114g 0%
Monounsaturated fat 0.064g 0.085g 0%
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more CarbsCarbs +54.1%
Contains more ProteinProtein +25110%
Contains more FatsFats +720%
Contains more WaterWater +35%
Contains more OtherOther +320%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -68.4%
Contains more Mono. FatMonounsaturated fat +32.8%
Contains more Poly. FatPolyunsaturated fat +971%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.