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Maple sugar vs. Ladyfinger — In-Depth Nutrition Comparison

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Summary of differences between maple sugar and ladyfinger

  • Maple sugar has more manganese and zinc, while ladyfinger has more vitamin B2, vitamin B12, iron, phosphorus, vitamin B1, vitamin B5, and folate.
  • Maple sugar covers your daily need for manganese, 182% more than ladyfinger.
  • Maple sugar contains 5 times more zinc than ladyfinger. While maple sugar contains 6.06mg of zinc, ladyfinger contains only 1.14mg.

These are the specific foods used in this comparison Sugars, maple and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Maple sugar vs Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +91.5%
Contains more PotassiumPotassium +142.5%
Contains more ZincZinc +431.6%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +1742.5%
Contains more SeleniumSelenium +∞%
Contains more IronIron +122.4%
Contains more PhosphorusPhosphorus +5666.7%
~equal in Copper ~0.095mg

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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +3055.6%
Contains more Vitamin B2Vitamin B2 +3192.3%
Contains more Vitamin B3Vitamin B3 +5160%
Contains more Vitamin B5Vitamin B5 +2225%
Contains more Vitamin B6Vitamin B6 +3966.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more CarbsCarbs +52.3%
Contains more ProteinProtein +10500%
Contains more FatsFats +4450%
Contains more WaterWater +143.8%
Contains more OtherOther +37.5%

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +5751.6%
Contains more Poly. FatPolyunsaturated fat +1323%

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 Ladyfinger
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Maple sugar Ladyfinger DV% diff.
Manganese 4.422mg 0.24mg 182%
Cholesterol 0mg 221mg 74%
Zinc 6.06mg 1.14mg 45%
Vitamin B2 0.013mg 0.428mg 32%
Vitamin B12 0µg 0.75µg 31%
Iron 1.61mg 3.58mg 25%
Phosphorus 3mg 173mg 24%
Vitamin B1 0.009mg 0.284mg 23%
Vitamin B5 0.048mg 1.116mg 21%
Protein 0.1g 10.6g 21%
Vitamin A 0µg 167µg 19%
Folate 0µg 77µg 19%
Saturated fat 0.036g 3.022g 14%
Fats 0.2g 9.1g 14%
Vitamin B3 0.04mg 2.104mg 13%
Carbs 90.9g 59.7g 10%
Polyunsaturated fat 0.1g 1.423g 9%
Monounsaturated fat 0.064g 3.745g 9%
Vitamin B6 0.003mg 0.122mg 9%
Sodium 11mg 147mg 6%
Potassium 274mg 113mg 5%
Fiber 0g 1g 4%
Calcium 90mg 47mg 4%
Magnesium 19mg 12mg 2%
Selenium 0.8µg 1%
Calories 354kcal 363kcal 0%
Net carbs 90.9g 58.7g N/A
Sugar 84.87g N/A
Copper 0.099mg 0.095mg 0%
Choline 2.1mg 0%
Tryptophan 0.133mg 0%
Threonine 0.467mg 0%
Isoleucine 0.516mg 0%
Leucine 0.861mg 0%
Lysine 0.679mg 0%
Methionine 0.268mg 0%
Phenylalanine 0.511mg 0%
Valine 0.579mg 0%
Histidine 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar Ladyfinger
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
39%
Ladyfinger
Minerals Daily Need Coverage Score
91%
Maple sugar
35%
Ladyfinger

Comparison summary

Which food is lower in Cholesterol?
Maple sugar
Maple sugar is lower in Cholesterol (difference - 221mg)
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 136mg)
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 2.986g)
Which food is richer in minerals?
Maple sugar
Maple sugar is relatively richer in minerals
Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 84.87g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 63)
Which food is cheaper?
Ladyfinger
Ladyfinger is cheaper (difference - $4)
Which food is richer in vitamins?
Ladyfinger
Ladyfinger is relatively richer in vitamins

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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.