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Maple sugar vs. Longan — In-Depth Nutrition Comparison

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Important differences between maple sugar and longan

  • Maple sugar has more manganese, zinc, iron, and calcium; however, longan is richer in vitamin C, vitamin B2, and copper.
  • Maple sugar's daily need coverage for manganese is 190% more.
  • Maple sugar contains 121 times more zinc than longan. Maple sugar contains 6.06mg of zinc, while longan contains 0.05mg.
  • Maple sugar has a higher glycemic index. The glycemic index of maple sugar is 63, while the glycemic index of longan is 45.

The food varieties used in the comparison are Sugars, maple and Longans, raw.

Infographic

Maple sugar vs Longan 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%
Longan
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 0.3% 23% 4.9% 56% 1.4% 9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +8900%
Contains more IronIron +1138.5%
Contains more ZincZinc +12020%
Contains more ManganeseManganese +8403.8%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +70.7%
Contains more PhosphorusPhosphorus +600%
Contains less SodiumSodium -100%
~equal in Potassium ~266mg

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%
Longan
4
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 280% 0% 0% 0% 7.8% 32% 5.6% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +244.4%
Contains more Vitamin B2Vitamin B2 +976.9%
Contains more Vitamin B3Vitamin B3 +650%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~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
Longan
2
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more FatsFats +100%
Contains more CarbsCarbs +500.4%
Contains more OtherOther +14.3%
Contains more ProteinProtein +1210%
Contains more WaterWater +934.4%

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

All nutrients comparison - raw data values

Nutrient Maple sugar Longan DV% diff.
Manganese 4.422mg 0.052mg 190%
Vitamin C 0mg 84mg 93%
Zinc 6.06mg 0.05mg 55%
Carbs 90.9g 15.14g 25%
Iron 1.61mg 0.13mg 19%
Calories 354kcal 60kcal 15%
Vitamin B2 0.013mg 0.14mg 10%
Calcium 90mg 1mg 9%
Copper 0.099mg 0.169mg 8%
Fiber 0g 1.1g 4%
Phosphorus 3mg 21mg 3%
Magnesium 19mg 10mg 2%
Protein 0.1g 1.31g 2%
Vitamin B1 0.009mg 0.031mg 2%
Vitamin B3 0.04mg 0.3mg 2%
Vitamin B5 0.048mg 1%
Polyunsaturated fat 0.1g 1%
Selenium 0.8µg 1%
Fats 0.2g 0.1g 0%
Net carbs 90.9g 14.04g N/A
Potassium 274mg 266mg 0%
Sugar 84.87g N/A
Sodium 11mg 0mg 0%
Vitamin B6 0.003mg 0%
Choline 2.1mg 0%
Saturated fat 0.036g 0%
Monounsaturated fat 0.064g 0%
Threonine 0.034mg 0%
Isoleucine 0.026mg 0%
Leucine 0.054mg 0%
Lysine 0.046mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.03mg 0%
Valine 0.058mg 0%
Histidine 0.012mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar Longan
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
25%
Longan
Minerals Daily Need Coverage Score
91%
Maple sugar
11%
Longan

Comparison summary

Which food is richer in minerals?
Maple sugar
Maple sugar is relatively richer in minerals
Which food is richer in vitamins?
Maple sugar
Maple sugar is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 84.87g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 0.036g)
Which food is lower in glycemic index?
Longan
Longan is lower in glycemic index (difference - 18)
Which food is cheaper?
Longan
Longan is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/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.