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Maple sugar vs. Cheese — In-Depth Nutrition Comparison

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How are maple sugar and cheese different?

  • Maple sugar is higher in manganese; however, cheese is richer in phosphorus, calcium, selenium, vitamin B12, vitamin B2, and vitamin A.
  • Daily need coverage for manganese for maple sugar is 191% higher.
  • Maple sugar has less sodium.
  • Cheese has a lower glycemic index (0) than maple sugar (63).

Sugars, maple and Cheese, cheddar are the varieties used in this article.

Infographic

Maple sugar vs Cheese 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%
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +260.5%
Contains more IronIron +1050%
Contains more CopperCopper +230%
Contains more ZincZinc +66.5%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +16277.8%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +688.9%
Contains more PhosphorusPhosphorus +15066.7%
Contains more SeleniumSelenium +3462.5%

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%
Cheese
Cheese
12
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +222.2%
Contains more Vitamin B2Vitamin B2 +3192.3%
Contains more Vitamin B3Vitamin B3 +47.5%
Contains more Vitamin B5Vitamin B5 +754.2%
Contains more Vitamin B6Vitamin B6 +2100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +685.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Maple sugar Cheese DV% diff.
Manganese 4.422mg 0.027mg 191%
Saturated fat 0.036g 18.867g 86%
Phosphorus 3mg 455mg 65%
Calcium 90mg 710mg 62%
Fats 0.2g 33.31g 51%
Selenium 0.8µg 28.5µg 50%
Vitamin B12 0µg 1.1µg 46%
Protein 0.1g 22.87g 46%
Vitamin A 0µg 330µg 37%
Cholesterol 0mg 99mg 33%
Vitamin B2 0.013mg 0.428mg 32%
Carbs 90.9g 3.09g 29%
Sodium 11mg 653mg 28%
Monounsaturated fat 0.064g 9.246g 23%
Zinc 6.06mg 3.64mg 22%
Iron 1.61mg 0.14mg 18%
Polyunsaturated fat 0.1g 1.421g 9%
Copper 0.099mg 0.03mg 8%
Folate 0µg 27µg 7%
Vitamin B5 0.048mg 0.41mg 7%
Potassium 274mg 76mg 6%
Vitamin E 0mg 0.71mg 5%
Vitamin B6 0.003mg 0.066mg 5%
Vitamin D 0IU 24IU 3%
Vitamin D 0µg 0.6µg 3%
Choline 2.1mg 16.5mg 3%
Calories 354kcal 404kcal 3%
Vitamin B1 0.009mg 0.029mg 2%
Vitamin K 0µg 2.4µg 2%
Magnesium 19mg 27mg 2%
Net carbs 90.9g 3.09g N/A
Sugar 84.87g 0.48g N/A
Vitamin B3 0.04mg 0.059mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +2841.7%
Contains more ProteinProtein +22770%
Contains more FatsFats +16555%
Contains more WaterWater +362.8%
Contains more OtherOther +363.8%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +14346.9%
Contains more Poly. FatPolyunsaturated fat +1321%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.