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  6. Maple sugar vs. Mashed potato

Maple sugar vs. Mashed potato — In-Depth Nutrition Comparison

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How are maple sugar and mashed potato different?

  • Maple sugar is higher in manganese, zinc, iron, calcium, and copper; however, mashed potato is richer in vitamin B6, phosphorus, vitamin B3, and fiber.
  • Daily need coverage for manganese for maple sugar is 188% higher.
  • Maple sugar contains 28 times more zinc than mashed potato. While maple sugar contains 6.06mg of zinc, mashed potato contains only 0.22mg.
  • Maple sugar has less sodium.
  • Maple sugar has a lower glycemic index (63) than mashed potato (87).

Sugars, maple and Fast foods, potato, mashed are the varieties used in this article.

Infographic

Maple sugar vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +400%
Contains more IronIron +419.4%
Contains more CopperCopper +182.9%
Contains more ZincZinc +2654.5%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +4412.2%
Contains more PhosphorusPhosphorus +1866.7%
~equal in Potassium ~286mg
~equal in Selenium ~0.8µg

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +2600%
Contains more Vitamin B6Vitamin B6 +3900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +538.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Mashed potato DV% diff.
Manganese 4.422mg 0.098mg 188%
Zinc 6.06mg 0.22mg 53%
Carbs 90.9g 14.65g 25%
Iron 1.61mg 0.31mg 16%
Calories 354kcal 89kcal 13%
Sodium 11mg 306mg 13%
Vitamin B6 0.003mg 0.12mg 9%
Phosphorus 3mg 59mg 8%
Polyunsaturated fat 0.1g 1.342g 8%
Calcium 90mg 18mg 7%
Copper 0.099mg 0.035mg 7%
Vitamin B3 0.04mg 1.08mg 7%
Vitamin A 0µg 43µg 5%
Vitamin K 0µg 5.9µg 5%
Fiber 0g 1.3g 5%
Starch 12.1g 5%
Fats 0.2g 2.82g 4%
Vitamin E 0mg 0.42mg 3%
Protein 0.1g 1.65g 3%
Vitamin B12 0µg 0.07µg 3%
Saturated fat 0.036g 0.577g 2%
Folate 0µg 9µg 2%
Monounsaturated fat 0.064g 0.72g 2%
Choline 2.1mg 13.4mg 2%
Vitamin B1 0.009mg 0.015mg 1%
Vitamin B5 0.048mg 1%
Magnesium 19mg 15mg 1%
Net carbs 90.9g 13.35g N/A
Potassium 274mg 286mg 0%
Sugar 84.87g 0.5g N/A
Selenium 0.8µg 0.8µg 0%
Vitamin B2 0.013mg 0.015mg 0%
Trans fat 0.105g N/A
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g 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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more CarbsCarbs +520.5%
Contains more ProteinProtein +1550%
Contains more FatsFats +1310%
Contains more WaterWater +895.3%
Contains more OtherOther +57.5%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -93.8%
Contains more Mono. FatMonounsaturated fat +1025%
Contains more Poly. FatPolyunsaturated fat +1242%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.