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  6. Maple sugar vs. Crackers

Maple sugar vs. Crackers — In-Depth Nutrition Comparison

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How are maple sugar and crackers different?

  • Maple sugar is higher in manganese and zinc; however, crackers are richer in vitamin K, phosphorus, vitamin B2, vitamin B1, iron, and vitamin B3.
  • Daily need coverage for manganese for maple sugar is 171% higher.
  • Maple sugar contains 12 times more zinc than crackers. While maple sugar contains 6.06mg of zinc, crackers contain only 0.49mg.
  • Maple sugar has less sodium.

Sugars, maple and Crackers, standard snack-type, regular are the varieties used in this article.

Infographic

Maple sugar vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more PotassiumPotassium +132.2%
Contains more ZincZinc +1136.7%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +800.6%
Contains more CalciumCalcium +33.3%
Contains more IronIron +150.3%
Contains more PhosphorusPhosphorus +8166.7%
Contains more SeleniumSelenium +737.5%
~equal in Magnesium ~18mg
~equal in Copper ~0.104mg

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4522.2%
Contains more Vitamin B2Vitamin B2 +3407.7%
Contains more Vitamin B3Vitamin B3 +10780%
Contains more Vitamin B5Vitamin B5 +768.8%
Contains more Vitamin B6Vitamin B6 +2000%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +357.1%
~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 Crackers DV% diff.
Manganese 4.422mg 0.491mg 171%
Polyunsaturated fat 0.1g 13.137g 87%
Vitamin K 0µg 69.3µg 58%
Zinc 6.06mg 0.49mg 51%
Fats 0.2g 26.43g 40%
Phosphorus 3mg 248mg 35%
Vitamin B1 0.009mg 0.416mg 34%
Vitamin B2 0.013mg 0.456mg 34%
Sodium 11mg 726mg 31%
Iron 1.61mg 4.03mg 30%
Vitamin B3 0.04mg 4.352mg 27%
Saturated fat 0.036g 5.562g 25%
Folate 0µg 92µg 23%
Starch 49.69g 20%
Vitamin E 0mg 3.03mg 20%
Monounsaturated fat 0.064g 6.553g 16%
Protein 0.1g 6.64g 13%
Selenium 0.8µg 6.7µg 11%
Carbs 90.9g 61.3g 10%
Fiber 0g 2.3g 9%
Calories 354kcal 510kcal 8%
Vitamin B5 0.048mg 0.417mg 7%
Vitamin B6 0.003mg 0.063mg 5%
Potassium 274mg 118mg 5%
Calcium 90mg 120mg 3%
Copper 0.099mg 0.104mg 1%
Choline 2.1mg 9.6mg 1%
Net carbs 90.9g 59g N/A
Magnesium 19mg 18mg 0%
Sugar 84.87g 8.18g N/A
Trans fat 1.076g N/A
Tryptophan 0.084mg 0%
Threonine 0.193mg 0%
Isoleucine 0.246mg 0%
Leucine 0.471mg 0%
Lysine 0.103mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.331mg 0%
Valine 0.294mg 0%
Histidine 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g 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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more CarbsCarbs +48.3%
Contains more WaterWater +154.8%
Contains more ProteinProtein +6540%
Contains more FatsFats +13115%
Contains more OtherOther +211.3%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +10139.1%
Contains more Poly. FatPolyunsaturated fat +13037%

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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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.