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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, Folate, and Fiber.
  • 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.
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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +400%
Contains more ZincZinc +62.5%
Contains less SodiumSodium -21.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +14.3%
Contains more PotassiumPotassium +559.1%
Contains more CopperCopper +550.5%
Contains more PhosphorusPhosphorus +4566.7%
~equal in Iron ~1.69mg

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 27% 4.1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +455.6%
Contains more Vitamin B2Vitamin B2 +1284.6%
Contains more Vitamin B3Vitamin B3 +2150%
Contains more Vitamin B6Vitamin B6 +26900%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
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 CarbsCarbs +254.9%
Contains more ProteinProtein +2600%
Contains more WaterWater +768.8%
Contains more OtherOther +148.8%
~equal in Fats ~0.2g

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
33% 4% 64%
Saturated Fat: Sat. Fat 0.046 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated Fat -21.7%
Contains more Mono. FatMonounsaturated Fat +1180%
Contains more Poly. FatPolyunsaturated 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
Calories 354kcal 115kcal Maple sugar
Protein 0.1g 2.7g Heart of palm
Fats 0.2g 0.2g
Vitamin C 0mg 8mg Heart of palm
Net carbs 90.9g 24.11g Maple sugar
Carbs 90.9g 25.61g Maple sugar
Magnesium 19mg 10mg Maple sugar
Calcium 90mg 18mg Maple sugar
Potassium 274mg 1806mg Heart of palm
Iron 1.61mg 1.69mg Heart of palm
Sugar 84.87g 17.16g Heart of palm
Fiber 0g 1.5g Heart of palm
Copper 0.099mg 0.644mg Heart of palm
Zinc 6.06mg 3.73mg Maple sugar
Phosphorus 3mg 140mg Heart of palm
Sodium 11mg 14mg Maple sugar
Vitamin A 0IU 68IU Heart of palm
Vitamin A 0µg 3µg Heart of palm
Vitamin E 0mg 0.5mg Heart of palm
Manganese 4.422mg Maple sugar
Selenium 0.8µg 0.7µg Maple sugar
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
Choline 2.1mg 0mg Maple sugar
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 Calories diet ok
Low Fats diet Equal
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
24%
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.