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  6. Maple sugar vs. Dried fruit

Maple sugar vs. Dried fruit — In-Depth Nutrition Comparison

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Important differences between maple sugar and dried fruit

  • Maple sugar has more manganese and zinc; however, dried fruit is richer in vitamin A, fiber, vitamin E, copper, potassium, vitamin B3, iron, and vitamin B6.
  • Maple sugar's daily need coverage for manganese is 182% more.
  • Maple sugar contains 16 times more zinc than dried fruit. Maple sugar contains 6.06mg of zinc, while dried fruit contains 0.39mg.
  • Maple sugar has a higher glycemic index. The glycemic index of maple sugar is 63, while the glycemic index of dried fruit is 31.

The food varieties used in the comparison are Sugars, maple and Apricots, dried, sulfured, uncooked.

Infographic

Maple sugar vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more CalciumCalcium +63.6%
Contains more ZincZinc +1453.8%
Contains more ManganeseManganese +1781.7%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +324.1%
Contains more IronIron +65.2%
Contains more CopperCopper +246.5%
Contains more PhosphorusPhosphorus +2266.7%
Contains more SeleniumSelenium +175%
~equal in Sodium ~10mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +469.2%
Contains more Vitamin B3Vitamin B3 +6372.5%
Contains more Vitamin B5Vitamin B5 +975%
Contains more Vitamin B6Vitamin B6 +4666.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +561.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Dried fruit DV% diff.
Manganese 4.422mg 0.235mg 182%
Zinc 6.06mg 0.39mg 52%
Vitamin E 0mg 4.33mg 29%
Fiber 0g 7.3g 29%
Copper 0.099mg 0.343mg 27%
Potassium 274mg 1162mg 26%
Vitamin A 0µg 180µg 20%
Fructose 12.47g 16%
Vitamin B3 0.04mg 2.589mg 16%
Iron 1.61mg 2.66mg 13%
Vitamin B6 0.003mg 0.143mg 11%
Phosphorus 3mg 71mg 10%
Vitamin B5 0.048mg 0.516mg 9%
Carbs 90.9g 62.64g 9%
Protein 0.1g 3.39g 7%
Calories 354kcal 241kcal 6%
Vitamin B2 0.013mg 0.074mg 5%
Calcium 90mg 55mg 4%
Selenium 0.8µg 2.2µg 3%
Magnesium 19mg 32mg 3%
Vitamin K 0µg 3.1µg 3%
Folate 0µg 10µg 3%
Choline 2.1mg 13.9mg 2%
Vitamin B1 0.009mg 0.015mg 1%
Vitamin C 0mg 1mg 1%
Fats 0.2g 0.51g 0%
Net carbs 90.9g 55.34g N/A
Sugar 84.87g 53.44g N/A
Starch 0.35g 0%
Sodium 11mg 10mg 0%
Saturated fat 0.036g 0.017g 0%
Monounsaturated fat 0.064g 0.074g 0%
Polyunsaturated fat 0.1g 0.074g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more CarbsCarbs +45.1%
Contains more ProteinProtein +3290%
Contains more FatsFats +155%
Contains more WaterWater +286.1%
Contains more OtherOther +221.3%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +35.1%
Contains less Sat. FatSaturated fat -52.8%
Contains more Mono. FatMonounsaturated fat +15.6%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.