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  6. Maple sugar vs. Couscous

Maple sugar vs. Couscous — In-Depth Nutrition Comparison

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How are maple sugar and couscous different?

  • Maple sugar is higher in manganese, zinc, iron, calcium, copper, and potassium; however, couscous is richer in selenium, vitamin B5, vitamin B3, and fiber.
  • Daily need coverage for manganese for maple sugar is 189% higher.
  • Maple sugar contains 23 times more zinc than couscous. While maple sugar contains 6.06mg of zinc, couscous contains only 0.26mg.

Sugars, maple and Couscous, cooked are the varieties used in this article.

Infographic

Maple sugar vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +1025%
Contains more PotassiumPotassium +372.4%
Contains more IronIron +323.7%
Contains more CopperCopper +141.5%
Contains more ZincZinc +2230.8%
Contains more ManganeseManganese +5164.3%
Contains more PhosphorusPhosphorus +633.3%
Contains less SodiumSodium -54.5%
Contains more SeleniumSelenium +3337.5%

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%
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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +600%
Contains more Vitamin B2Vitamin B2 +107.7%
Contains more Vitamin B3Vitamin B3 +2357.5%
Contains more Vitamin B5Vitamin B5 +672.9%
Contains more Vitamin B6Vitamin B6 +1600%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +57.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Couscous DV% diff.
Manganese 4.422mg 0.084mg 189%
Zinc 6.06mg 0.26mg 53%
Selenium 0.8µg 27.5µg 49%
Carbs 90.9g 23.22g 23%
Iron 1.61mg 0.38mg 15%
Calories 354kcal 112kcal 12%
Calcium 90mg 8mg 8%
Protein 0.1g 3.79g 7%
Potassium 274mg 58mg 6%
Fiber 0g 1.4g 6%
Copper 0.099mg 0.041mg 6%
Vitamin B3 0.04mg 0.983mg 6%
Vitamin B5 0.048mg 0.371mg 6%
Vitamin B1 0.009mg 0.063mg 5%
Vitamin B6 0.003mg 0.051mg 4%
Folate 0µg 15µg 4%
Magnesium 19mg 8mg 3%
Phosphorus 3mg 22mg 3%
Vitamin B2 0.013mg 0.027mg 1%
Vitamin E 0mg 0.13mg 1%
Fats 0.2g 0.16g 0%
Net carbs 90.9g 21.82g N/A
Sugar 84.87g 0.1g N/A
Sodium 11mg 5mg 0%
Vitamin K 0µg 0.1µg 0%
Choline 2.1mg 3.3mg 0%
Saturated fat 0.036g 0.029g 0%
Monounsaturated fat 0.064g 0.022g 0%
Polyunsaturated fat 0.1g 0.064g 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more FatsFats +25%
Contains more CarbsCarbs +291.5%
Contains more OtherOther +207.7%
Contains more ProteinProtein +3690%
Contains more WaterWater +807.1%

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +190.9%
Contains more Poly. FatPolyunsaturated fat +56.3%
Contains less Sat. FatSaturated fat -19.4%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.