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Maple sugar vs. Fish sauce — In-Depth Nutrition Comparison

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How are maple sugar and fish sauce different?

  • Maple sugar is higher in manganese, zinc, and iron; however, fish sauce is richer in magnesium, vitamin B6, vitamin B12, selenium, vitamin B3, and folate.
  • Daily need coverage for sodium for fish sauce is 341% higher.
  • Maple sugar contains 30 times more zinc than fish sauce. While maple sugar contains 6.06mg of zinc, fish sauce contains only 0.2mg.
  • Maple sugar has less sodium.
  • Fish sauce has a lower glycemic index (0) than maple sugar (63).

Sugars, maple and Sauce, fish, ready-to-serve are the varieties used in this article.

Infographic

Maple sugar vs Fish sauce 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more CalciumCalcium +109.3%
Contains more IronIron +106.4%
Contains more CopperCopper +98%
Contains more ZincZinc +2930%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +1797.9%
Contains more MagnesiumMagnesium +821.1%
Contains more PhosphorusPhosphorus +133.3%
Contains more SeleniumSelenium +1037.5%
~equal in Potassium ~288mg

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +338.5%
Contains more Vitamin B3Vitamin B3 +5682.5%
Contains more Vitamin B5Vitamin B5 +145.8%
Contains more Vitamin B6Vitamin B6 +13100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +528.6%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

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
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more FatsFats +1900%
Contains more CarbsCarbs +2397.3%
Contains more ProteinProtein +4960%
Contains more WaterWater +788.4%
Contains more OtherOther +2427.5%

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
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +3100%
Contains more Poly. FatPolyunsaturated fat +3233.3%
Contains less Sat. FatSaturated fat -91.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Maple sugar Fish sauce
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Maple sugar Fish sauce DV% diff.
Sodium 11mg 7851mg 341%
Manganese 4.422mg 0.233mg 182%
Zinc 6.06mg 0.2mg 53%
Magnesium 19mg 175mg 37%
Vitamin B6 0.003mg 0.396mg 30%
Carbs 90.9g 3.64g 29%
Vitamin B12 0µg 0.48µg 20%
Calories 354kcal 35kcal 16%
Selenium 0.8µg 9.1µg 15%
Vitamin B3 0.04mg 2.313mg 14%
Folate 0µg 51µg 13%
Protein 0.1g 5.06g 10%
Iron 1.61mg 0.78mg 10%
Copper 0.099mg 0.05mg 5%
Calcium 90mg 43mg 5%
Vitamin B2 0.013mg 0.057mg 3%
Choline 2.1mg 13.2mg 2%
Vitamin C 0mg 0.5mg 1%
Phosphorus 3mg 7mg 1%
Polyunsaturated fat 0.1g 0.003g 1%
Vitamin B5 0.048mg 0.118mg 1%
Fats 0.2g 0.01g 0%
Net carbs 90.9g 3.64g N/A
Potassium 274mg 288mg 0%
Sugar 84.87g 3.64g N/A
Vitamin A 0µg 4µg 0%
Vitamin B1 0.009mg 0.012mg 0%
Saturated fat 0.036g 0.003g 0%
Monounsaturated fat 0.064g 0.002g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar Fish sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1%
Maple sugar
20%
Fish sauce
Minerals Daily Need Coverage Score
91%
Maple sugar
132%
Fish sauce

Comparison summary

Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 7840mg)
Which food is lower in Sugar?
Fish sauce
Fish sauce is lower in Sugar (difference - 81.23g)
Which food is lower in Saturated fat?
Fish sauce
Fish sauce is lower in Saturated fat (difference - 0.033g)
Which food is lower in glycemic index?
Fish sauce
Fish sauce is lower in glycemic index (difference - 63)
Which food is cheaper?
Fish sauce
Fish sauce is cheaper (difference - $4)
Which food is richer in vitamins?
Fish sauce
Fish sauce is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.