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  6. Maple sugar vs. Garden asparagus

Maple sugar vs. Garden asparagus — In-Depth Nutrition Comparison

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Differences between Maple sugar and Garden asparagus

  • Maple sugar is higher in Manganese, and Zinc, however, Garden asparagus is richer in Vitamin K, Folate, Vitamin B1, Copper, Vitamin B2, Fiber, Vitamin E , and Phosphorus.
  • Maple sugar's daily need coverage for Manganese is 185% higher.
  • Maple sugar has 11 times more Zinc than Garden asparagus. While Maple sugar has 6.06mg of Zinc, Garden asparagus has only 0.54mg.

The food types used in this comparison are Sugars, maple and Asparagus, raw.

Infographic

Maple sugar vs Garden asparagus 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.
Maple sugar
Maple sugar
5
:
5
Garden asparagus
Garden asparagus
Contains more Calcium +275%
Contains more Magnesium +35.7%
Contains more Potassium +35.6%
Contains more Zinc +1022.2%
Contains more Manganese +2698.7%
Contains more Iron +32.9%
Contains more Phosphorus +1633.3%
Contains less Sodium -81.8%
Contains more Copper +90.9%
Contains more Selenium +187.5%
Maple sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 61% 14% 2% 25% 2% 166% 33% 577% 5%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +275%
Contains more Magnesium +35.7%
Contains more Potassium +35.6%
Contains more Zinc +1022.2%
Contains more Manganese +2698.7%
Contains more Iron +32.9%
Contains more Phosphorus +1633.3%
Contains less Sodium -81.8%
Contains more Copper +90.9%
Contains more Selenium +187.5%

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.
Maple sugar
Maple sugar
0
:
10
Garden asparagus
Garden asparagus
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1488.9%
Contains more Vitamin B2 +984.6%
Contains more Vitamin B3 +2345%
Contains more Vitamin B5 +470.8%
Contains more Vitamin B6 +2933.3%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Maple sugar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 3% 1% 3% 1% 0% 0% 0%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1488.9%
Contains more Vitamin B2 +984.6%
Contains more Vitamin B3 +2345%
Contains more Vitamin B5 +470.8%
Contains more Vitamin B6 +2933.3%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Maple sugar
Maple sugar
3
:
2
Garden asparagus
Garden asparagus
Contains more Fats +66.7%
Contains more Carbs +2242.8%
Contains more Other +37.9%
Contains more Protein +2100%
Contains more Water +1065.3%
Maple sugar
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Fats +66.7%
Contains more Carbs +2242.8%
Contains more Other +37.9%
Contains more Protein +2100%
Contains more Water +1065.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Maple sugar
Maple sugar
3
:
0
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +100%
Maple sugar
18% 32% 50%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.1 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +100%

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 Garden asparagus
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Maple sugar Garden asparagus Opinion
Net carbs 90.9g 1.78g Maple sugar
Protein 0.1g 2.2g Garden asparagus
Fats 0.2g 0.12g Maple sugar
Carbs 90.9g 3.88g Maple sugar
Calories 354kcal 20kcal Maple sugar
Fructose 1g Garden asparagus
Sugar 84.87g 1.88g Garden asparagus
Fiber 0g 2.1g Garden asparagus
Calcium 90mg 24mg Maple sugar
Iron 1.61mg 2.14mg Garden asparagus
Magnesium 19mg 14mg Maple sugar
Phosphorus 3mg 52mg Garden asparagus
Potassium 274mg 202mg Maple sugar
Sodium 11mg 2mg Garden asparagus
Zinc 6.06mg 0.54mg Maple sugar
Copper 0.099mg 0.189mg Garden asparagus
Manganese 4.422mg 0.158mg Maple sugar
Selenium 0.8µg 2.3µg Garden asparagus
Vitamin A 0IU 756IU Garden asparagus
Vitamin A RAE 0µg 38µg Garden asparagus
Vitamin E 0mg 1.13mg Garden asparagus
Vitamin C 0mg 5.6mg Garden asparagus
Vitamin B1 0.009mg 0.143mg Garden asparagus
Vitamin B2 0.013mg 0.141mg Garden asparagus
Vitamin B3 0.04mg 0.978mg Garden asparagus
Vitamin B5 0.048mg 0.274mg Garden asparagus
Vitamin B6 0.003mg 0.091mg Garden asparagus
Folate 0µg 52µg Garden asparagus
Vitamin K 0µg 41.6µg Garden asparagus
Tryptophan 0.027mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.104mg Garden asparagus
Methionine 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
Saturated Fat 0.036g 0.04g Maple sugar
Monounsaturated Fat 0.064g 0g Maple sugar
Polyunsaturated fat 0.1g 0.05g Maple sugar

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Garden asparagus
Minerals Daily Need Coverage Score
91%
Maple sugar
25%
Garden asparagus

Comparison summary

Which food is lower in Saturated Fat?
Maple sugar
Maple sugar is lower in Saturated Fat (difference - 0.004g)
Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 82.99g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($4)
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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.