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Maple sugar vs. Heart of palm — In-Depth Nutrition Comparison

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Important differences between Maple sugar and Heart of palm

  • Maple sugar has more Zinc, and Calcium, however, Heart of palm is richer in Vitamin B6, Copper, Potassium, Phosphorus, Vitamin B2, Vitamin C, Fiber, and Folate.
  • Heart of palm's daily need coverage for Vitamin B6 is 62% more.
  • Maple sugar contains 5 times more Calcium than Heart of palm. Maple sugar contains 90mg of Calcium, while Heart of palm contains 18mg.

The food varieties used in the comparison are Sugars, maple and Hearts of palm, raw.

Infographic

Maple sugar vs Heart of palm 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.
Contains more Calcium +400%
Contains more Magnesium +90%
Contains less Sodium -21.4%
Contains more Zinc +62.5%
Contains more Selenium +14.3%
Contains more Phosphorus +4566.7%
Contains more Potassium +559.1%
Contains more Copper +550.5%
Equal in Iron - 1.69
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 61% 14% 2% 25% 2% 166% 33% 577% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Contains more Calcium +400%
Contains more Magnesium +90%
Contains less Sodium -21.4%
Contains more Zinc +62.5%
Contains more Selenium +14.3%
Contains more Phosphorus +4566.7%
Contains more Potassium +559.1%
Contains more Copper +550.5%
Equal in Iron - 1.69

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +455.6%
Contains more Vitamin B2 +1284.6%
Contains more Vitamin B3 +2150%
Contains more Vitamin B6 +26900%
Contains more Folate +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +455.6%
Contains more Vitamin B2 +1284.6%
Contains more Vitamin B3 +2150%
Contains more Vitamin B6 +26900%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +254.9%
Contains more Protein +2600%
Contains more Water +768.8%
Contains more Other +148.8%
Equal in Fats - 0.2
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more Carbs +254.9%
Contains more Protein +2600%
Contains more Water +768.8%
Contains more Other +148.8%
Equal in Fats - 0.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -21.7%
Contains more Monounsaturated Fat +1180%
Contains more Polyunsaturated fat +12.4%
18% 32% 50%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.1 g
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
Contains less Saturated Fat -21.7%
Contains more Monounsaturated Fat +1180%
Contains more Polyunsaturated fat +12.4%

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 Heart of palm
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Heart of palm Opinion
Net carbs 90.9g 24.11g Maple sugar
Protein 0.1g 2.7g Heart of palm
Fats 0.2g 0.2g
Carbs 90.9g 25.61g Maple sugar
Calories 354kcal 115kcal Maple sugar
Sugar 84.87g 17.16g Heart of palm
Fiber 0g 1.5g Heart of palm
Calcium 90mg 18mg Maple sugar
Iron 1.61mg 1.69mg Heart of palm
Magnesium 19mg 10mg Maple sugar
Phosphorus 3mg 140mg Heart of palm
Potassium 274mg 1806mg Heart of palm
Sodium 11mg 14mg Maple sugar
Zinc 6.06mg 3.73mg Maple sugar
Copper 0.099mg 0.644mg Heart of palm
Manganese 4.422mg Maple sugar
Selenium 0.8µg 0.7µg Maple sugar
Vitamin A 0IU 68IU Heart of palm
Vitamin A RAE 0µg 3µg Heart of palm
Vitamin E 0mg 0.5mg Heart of palm
Vitamin C 0mg 8mg Heart of palm
Vitamin B1 0.009mg 0.05mg Heart of palm
Vitamin B2 0.013mg 0.18mg Heart of palm
Vitamin B3 0.04mg 0.9mg Heart of palm
Vitamin B5 0.048mg Maple sugar
Vitamin B6 0.003mg 0.81mg Heart of palm
Folate 0µg 24µg Heart of palm
Saturated Fat 0.036g 0.046g Maple sugar
Monounsaturated Fat 0.064g 0.005g Maple sugar
Polyunsaturated fat 0.1g 0.089g Maple sugar

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar Heart of palm
Low Fats diet Equal
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
26%
Heart of palm
Minerals Daily Need Coverage Score
91%
Maple sugar
62%
Heart of palm

Comparison summary

Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Maple sugar
Maple sugar is lower in Saturated Fat (difference - 0.01g)
Which food is lower in Sugar?
Heart of palm
Heart of palm is lower in Sugar (difference - 67.71g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 31)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $4)
Which food is richer in vitamins?
Heart of palm
Heart of palm 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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.