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  6. Maple sugar vs. Kiwi

Maple sugar vs. Kiwi — In-Depth Nutrition Comparison

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How are maple sugar and kiwi different?

  • Maple sugar is richer in manganese, zinc, iron, and calcium, while kiwi is higher in vitamin C, vitamin K, fiber, vitamin E, and folate.
  • Maple sugar covers your daily need for manganese, 188% more than kiwi.
  • Maple sugar contains 43 times more zinc than kiwi. Maple sugar contains 6.06mg of zinc, while kiwi contains 0.14mg.

Sugars, maple and Kiwifruit, green, raw types were used in this article.

Infographic

Maple sugar vs Kiwi 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%
Kiwi
Kiwi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +11.8%
Contains more CalciumCalcium +164.7%
Contains more IronIron +419.4%
Contains more ZincZinc +4228.6%
Contains more ManganeseManganese +4412.2%
Contains more SeleniumSelenium +300%
Contains more PotassiumPotassium +13.9%
Contains more CopperCopper +31.3%
Contains more PhosphorusPhosphorus +1033.3%
Contains less SodiumSodium -72.7%

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%
Kiwi
Kiwi
11
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +92.3%
Contains more Vitamin B3Vitamin B3 +752.5%
Contains more Vitamin B5Vitamin B5 +281.3%
Contains more Vitamin B6Vitamin B6 +2000%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +271.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Kiwi DV% diff.
Manganese 4.422mg 0.098mg 188%
Vitamin C 0mg 92.7mg 103%
Zinc 6.06mg 0.14mg 54%
Vitamin K 0µg 40.3µg 34%
Carbs 90.9g 14.66g 25%
Iron 1.61mg 0.31mg 16%
Calories 354kcal 61kcal 15%
Fiber 0g 3g 12%
Vitamin E 0mg 1.46mg 10%
Folate 0µg 25µg 6%
Calcium 90mg 34mg 6%
Vitamin B6 0.003mg 0.063mg 5%
Fructose 4.35g 5%
Phosphorus 3mg 34mg 4%
Copper 0.099mg 0.13mg 3%
Vitamin B5 0.048mg 0.183mg 3%
Protein 0.1g 1.14g 2%
Vitamin B3 0.04mg 0.341mg 2%
Vitamin B1 0.009mg 0.027mg 2%
Selenium 0.8µg 0.2µg 1%
Potassium 274mg 312mg 1%
Polyunsaturated fat 0.1g 0.287g 1%
Choline 2.1mg 7.8mg 1%
Vitamin B2 0.013mg 0.025mg 1%
Fats 0.2g 0.52g 0%
Net carbs 90.9g 11.66g N/A
Magnesium 19mg 17mg 0%
Sugar 84.87g 8.99g N/A
Sodium 11mg 3mg 0%
Vitamin A 0µg 4µg 0%
Saturated fat 0.036g 0.029g 0%
Monounsaturated fat 0.064g 0.047g 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 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
Kiwi
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more CarbsCarbs +520.1%
Contains more OtherOther +31.1%
Contains more ProteinProtein +1040%
Contains more FatsFats +160%
Contains more WaterWater +938.4%

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
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +36.2%
Contains less Sat. FatSaturated fat -19.4%
Contains more Poly. FatPolyunsaturated fat +187%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.