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  6. Maple sugar vs. Cassava

Maple sugar vs. Cassava — In-Depth Nutrition Comparison

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The main differences between maple sugar and cassava

  • Maple sugar has more manganese, zinc, iron, and calcium; however, cassava has more vitamin C, fiber, folate, vitamin B6, vitamin B1, and vitamin B3.
  • Daily need coverage for manganese for maple sugar is 176% higher.
  • Cassava has 18 times less zinc than maple sugar. Maple sugar has 6.06mg of zinc, while cassava has 0.34mg.
  • Cassava has a higher glycemic index than maple sugar.

Food types used in this article are Sugars, maple and Cassava, raw.

Infographic

Maple sugar vs Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more CalciumCalcium +462.5%
Contains more IronIron +496.3%
Contains more ZincZinc +1682.4%
Contains less SodiumSodium -21.4%
Contains more ManganeseManganese +1051.6%
Contains more SeleniumSelenium +14.3%
Contains more MagnesiumMagnesium +10.5%
Contains more PhosphorusPhosphorus +800%
~equal in Potassium ~271mg
~equal in Copper ~0.1mg

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%
Cassava
Cassava
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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +866.7%
Contains more Vitamin B2Vitamin B2 +269.2%
Contains more Vitamin B3Vitamin B3 +2035%
Contains more Vitamin B5Vitamin B5 +122.9%
Contains more Vitamin B6Vitamin B6 +2833.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1028.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Cassava DV% diff.
Manganese 4.422mg 0.384mg 176%
Zinc 6.06mg 0.34mg 52%
Vitamin C 0mg 20.6mg 23%
Carbs 90.9g 38.06g 18%
Iron 1.61mg 0.27mg 17%
Calories 354kcal 160kcal 10%
Folate 0µg 27µg 7%
Vitamin B6 0.003mg 0.088mg 7%
Fiber 0g 1.8g 7%
Vitamin B1 0.009mg 0.087mg 7%
Calcium 90mg 16mg 7%
Vitamin B3 0.04mg 0.854mg 5%
Choline 2.1mg 23.7mg 4%
Phosphorus 3mg 27mg 3%
Protein 0.1g 1.36g 3%
Vitamin B2 0.013mg 0.048mg 3%
Vitamin K 0µg 1.9µg 2%
Vitamin B5 0.048mg 0.107mg 1%
Vitamin E 0mg 0.19mg 1%
Fats 0.2g 0.28g 0%
Net carbs 90.9g 36.26g N/A
Magnesium 19mg 21mg 0%
Potassium 274mg 271mg 0%
Sugar 84.87g 1.7g N/A
Copper 0.099mg 0.1mg 0%
Sodium 11mg 14mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.8µg 0.7µg 0%
Saturated fat 0.036g 0.074g 0%
Monounsaturated fat 0.064g 0.075g 0%
Polyunsaturated fat 0.1g 0.048g 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more CarbsCarbs +138.8%
Contains more OtherOther +29%
Contains more ProteinProtein +1260%
Contains more FatsFats +40%
Contains more WaterWater +646%

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains less Sat. FatSaturated fat -51.4%
Contains more Poly. FatPolyunsaturated fat +108.3%
Contains more Mono. FatMonounsaturated fat +17.2%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.