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Maple sugar vs. Cashew — In-Depth Nutrition Comparison

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What are the differences between maple sugar and cashew?

  • Maple sugar is higher in manganese, yet cashew is higher in copper, phosphorus, magnesium, iron, selenium, vitamin B1, vitamin B6, and vitamin K.
  • Cashew's daily need coverage for copper is 233% more.
  • Maple sugar has 3 times more manganese than cashew. While maple sugar has 4.422mg of manganese, cashew has only 1.655mg.
  • The amount of saturated fat in maple sugar is lower.
  • The glycemic index of cashew is lower.

We used Sugars, maple and Nuts, cashew nuts, raw types in this article.

Infographic

Maple sugar vs Cashew 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%
Cashew
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +143.2%
Contains more ManganeseManganese +167.2%
Contains more MagnesiumMagnesium +1436.8%
Contains more PotassiumPotassium +140.9%
Contains more IronIron +314.9%
Contains more CopperCopper +2117.2%
Contains more PhosphorusPhosphorus +19666.7%
Contains more SeleniumSelenium +2387.5%
~equal in Zinc ~5.78mg
~equal in Sodium ~12mg

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%
Cashew
9
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4600%
Contains more Vitamin B2Vitamin B2 +346.2%
Contains more Vitamin B3Vitamin B3 +2555%
Contains more Vitamin B5Vitamin B5 +1700%
Contains more Vitamin B6Vitamin B6 +13800%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Cashew
3
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more CarbsCarbs +201.1%
Contains more WaterWater +53.8%
Contains more ProteinProtein +18120%
Contains more FatsFats +21825%
Contains more OtherOther +217.5%

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
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +37082.8%
Contains more Poly. FatPolyunsaturated fat +7745%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Maple sugar Cashew
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Maple sugar Cashew DV% diff.
Copper 0.099mg 2.195mg 233%
Manganese 4.422mg 1.655mg 120%
Phosphorus 3mg 593mg 84%
Fats 0.2g 43.85g 67%
Magnesium 19mg 292mg 65%
Iron 1.61mg 6.68mg 63%
Monounsaturated fat 0.064g 23.797g 59%
Polyunsaturated fat 0.1g 7.845g 52%
Protein 0.1g 18.22g 36%
Vitamin B1 0.009mg 0.423mg 35%
Saturated fat 0.036g 7.783g 35%
Selenium 0.8µg 19.9µg 35%
Vitamin B6 0.003mg 0.417mg 32%
Vitamin K 0µg 34.1µg 28%
Carbs 90.9g 30.19g 20%
Vitamin B5 0.048mg 0.864mg 16%
Fiber 0g 3.3g 13%
Potassium 274mg 660mg 11%
Calories 354kcal 553kcal 10%
Starch 23.49g 10%
Vitamin E 0mg 0.9mg 6%
Folate 0µg 25µg 6%
Vitamin B3 0.04mg 1.062mg 6%
Calcium 90mg 37mg 5%
Vitamin B2 0.013mg 0.058mg 3%
Zinc 6.06mg 5.78mg 3%
Vitamin C 0mg 0.5mg 1%
Net carbs 90.9g 26.89g N/A
Sugar 84.87g 5.91g N/A
Sodium 11mg 12mg 0%
Choline 2.1mg 0%
Tryptophan 0.287mg 0%
Threonine 0.688mg 0%
Isoleucine 0.789mg 0%
Leucine 1.472mg 0%
Lysine 0.928mg 0%
Methionine 0.362mg 0%
Phenylalanine 0.951mg 0%
Valine 1.094mg 0%
Histidine 0.456mg 0%
Fructose 0.05g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1%
Maple sugar
32%
Cashew
Minerals Daily Need Coverage Score
91%
Maple sugar
200%
Cashew

Comparison summary

Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 7.747g)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 78.96g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 38)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $1.5)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.