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  6. Maple sugar vs. Corn raw

Maple sugar vs. Corn raw — In-Depth Nutrition Comparison

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What are the differences between maple sugar and corn raw?

  • Maple sugar is higher in manganese, zinc, iron, and calcium, yet corn raw is higher in vitamin B5, phosphorus, vitamin B1, vitamin B3, folate, and fiber.
  • Maple sugar's daily need coverage for manganese is 185% more.
  • Maple sugar has 45 times more calcium than corn raw. While maple sugar has 90mg of calcium, corn raw has only 2mg.
  • The glycemic index of corn raw is lower.

We used Sugars, maple and Corn, sweet, yellow, raw types in this article.

Infographic

Maple sugar vs Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +4400%
Contains more IronIron +209.6%
Contains more CopperCopper +83.3%
Contains more ZincZinc +1217.4%
Contains less SodiumSodium -26.7%
Contains more ManganeseManganese +2612.9%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +94.7%
Contains more PhosphorusPhosphorus +2866.7%
~equal in Potassium ~270mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1622.2%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more Vitamin B3Vitamin B3 +4325%
Contains more Vitamin B5Vitamin B5 +1393.8%
Contains more Vitamin B6Vitamin B6 +3000%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +995.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Corn raw DV% diff.
Manganese 4.422mg 0.163mg 185%
Zinc 6.06mg 0.46mg 51%
Carbs 90.9g 18.7g 24%
Iron 1.61mg 0.52mg 14%
Vitamin B5 0.048mg 0.717mg 13%
Calories 354kcal 86kcal 13%
Vitamin B1 0.009mg 0.155mg 12%
Phosphorus 3mg 89mg 12%
Folate 0µg 42µg 11%
Vitamin B3 0.04mg 1.77mg 11%
Calcium 90mg 2mg 9%
Fiber 0g 2g 8%
Vitamin C 0mg 6.8mg 8%
Vitamin B6 0.003mg 0.093mg 7%
Protein 0.1g 3.27g 6%
Copper 0.099mg 0.054mg 5%
Magnesium 19mg 37mg 4%
Choline 2.1mg 23mg 4%
Polyunsaturated fat 0.1g 0.487g 3%
Vitamin B2 0.013mg 0.055mg 3%
Fructose 1.94g 2%
Starch 5.7g 2%
Fats 0.2g 1.35g 2%
Vitamin A 0µg 9µg 1%
Saturated fat 0.036g 0.325g 1%
Monounsaturated fat 0.064g 0.432g 1%
Net carbs 90.9g 16.7g N/A
Potassium 274mg 270mg 0%
Sugar 84.87g 6.26g N/A
Sodium 11mg 15mg 0%
Vitamin E 0mg 0.07mg 0%
Selenium 0.8µg 0.6µg 0%
Vitamin K 0µg 0.3µg 0%
Tryptophan 0.023mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

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% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more CarbsCarbs +386.1%
Contains more OtherOther +27%
Contains more ProteinProtein +3170%
Contains more FatsFats +575%
Contains more WaterWater +850.6%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -88.9%
Contains more Mono. FatMonounsaturated fat +575%
Contains more Poly. FatPolyunsaturated fat +387%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.