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  6. Maple sugar vs. Plum

Maple sugar vs. Plum — In-Depth Nutrition Comparison

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How are maple sugar and plums different?

  • Maple sugar is higher in manganese, zinc, iron, and calcium; however, plums are richer in vitamin C, vitamin A, fiber, and vitamin K.
  • Daily need coverage for manganese for maple sugar is 190% higher.
  • Maple sugar contains 61 times more zinc than plums. While maple sugar contains 6.06mg of zinc, plums contain only 0.1mg.

Sugars, maple and Plums, raw are the varieties used in this article.

Infographic

Maple sugar vs Plum infographic
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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%
Plum
Plum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +171.4%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +74.5%
Contains more IronIron +847.1%
Contains more CopperCopper +73.7%
Contains more ZincZinc +5960%
Contains more ManganeseManganese +8403.8%
Contains more SeleniumSelenium +∞%
Contains more PhosphorusPhosphorus +433.3%
Contains less SodiumSodium -100%

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%
Plum
Plum
10
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +211.1%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +942.5%
Contains more Vitamin B5Vitamin B5 +181.3%
Contains more Vitamin B6Vitamin B6 +866.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~1.9mg

All nutrients comparison - raw data values

Nutrient Maple sugar Plum DV% diff.
Manganese 4.422mg 0.052mg 190%
Zinc 6.06mg 0.1mg 54%
Carbs 90.9g 11.42g 26%
Iron 1.61mg 0.17mg 18%
Calories 354kcal 46kcal 15%
Vitamin C 0mg 9.5mg 11%
Calcium 90mg 6mg 8%
Fiber 0g 1.4g 6%
Vitamin K 0µg 6.4µg 5%
Copper 0.099mg 0.057mg 5%
Fructose 3.07g 4%
Magnesium 19mg 7mg 3%
Potassium 274mg 157mg 3%
Vitamin B1 0.009mg 0.028mg 2%
Vitamin B3 0.04mg 0.417mg 2%
Phosphorus 3mg 16mg 2%
Vitamin A 0µg 17µg 2%
Vitamin E 0mg 0.26mg 2%
Vitamin B6 0.003mg 0.029mg 2%
Vitamin B5 0.048mg 0.135mg 2%
Folate 0µg 5µg 1%
Vitamin B2 0.013mg 0.026mg 1%
Protein 0.1g 0.7g 1%
Selenium 0.8µg 0µg 1%
Fats 0.2g 0.28g 0%
Net carbs 90.9g 10.02g N/A
Sugar 84.87g 9.92g N/A
Sodium 11mg 0mg 0%
Choline 2.1mg 1.9mg 0%
Saturated fat 0.036g 0.017g 0%
Monounsaturated fat 0.064g 0.134g 0%
Polyunsaturated fat 0.1g 0.044g 0%
Tryptophan 0.009mg 0%
Threonine 0.01mg 0%
Isoleucine 0.014mg 0%
Leucine 0.015mg 0%
Lysine 0.016mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.014mg 0%
Valine 0.016mg 0%
Histidine 0.009mg 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
Plum
Plum
3
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more CarbsCarbs +696%
Contains more OtherOther +116.2%
Contains more ProteinProtein +600%
Contains more FatsFats +40%
Contains more WaterWater +990.4%

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
Plum
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Poly. FatPolyunsaturated fat +127.3%
Contains less Sat. FatSaturated fat -52.8%
Contains more Mono. FatMonounsaturated fat +109.4%

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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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.