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  6. Maple sugar vs. Mixed nuts

Maple sugar vs. Mixed nuts — In-Depth Nutrition Comparison

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What are the differences between maple sugar and mixed nuts?

  • Maple sugar is higher in manganese, yet mixed nuts are higher in copper, phosphorus, selenium, vitamin E, magnesium, vitamin B3, fiber, and vitamin B6.
  • Maple sugar's daily need coverage for manganese is 104% more.
  • The amount of saturated fat in maple sugar is lower.
  • The glycemic index of mixed nuts is lower.

We used Sugars, maple and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types in this article.

Infographic

Maple sugar vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more ZincZinc +80.4%
Contains more ManganeseManganese +116.8%
Contains more MagnesiumMagnesium +1105.3%
Contains more CalciumCalcium +30%
Contains more PotassiumPotassium +130.7%
Contains more IronIron +62.1%
Contains more CopperCopper +816.2%
Contains more PhosphorusPhosphorus +15100%
Contains less SodiumSodium -54.5%
Contains more SeleniumSelenium +4137.5%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2000%
Contains more Vitamin B2Vitamin B2 +1407.7%
Contains more Vitamin B3Vitamin B3 +19172.5%
Contains more Vitamin B5Vitamin B5 +2275%
Contains more Vitamin B6Vitamin B6 +11633.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +2376.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Mixed nuts DV% diff.
Manganese 4.422mg 2.04mg 104%
Polyunsaturated fat 0.1g 14.612g 97%
Copper 0.099mg 0.907mg 90%
Fats 0.2g 53.95g 83%
Monounsaturated fat 0.064g 28.488g 71%
Phosphorus 3mg 456mg 65%
Selenium 0.8µg 33.9µg 60%
Vitamin E 0mg 7.82mg 52%
Magnesium 19mg 229mg 50%
Vitamin B3 0.04mg 7.709mg 48%
Protein 0.1g 20.04g 40%
Saturated fat 0.036g 8.711g 39%
Fiber 0g 7g 28%
Vitamin B6 0.003mg 0.352mg 27%
Zinc 6.06mg 3.36mg 25%
Carbs 90.9g 21.05g 23%
Vitamin B5 0.048mg 1.14mg 22%
Folate 0µg 83µg 21%
Vitamin B1 0.009mg 0.189mg 15%
Vitamin B2 0.013mg 0.196mg 14%
Calories 354kcal 607kcal 13%
Iron 1.61mg 2.61mg 13%
Potassium 274mg 632mg 11%
Choline 2.1mg 52mg 9%
Vitamin K 0µg 5.7µg 5%
Calcium 90mg 117mg 3%
Starch 4.2g 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 90.9g 14.05g N/A
Sugar 84.87g 4.15g N/A
Sodium 11mg 5mg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g 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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +331.8%
Contains more WaterWater +284.6%
Contains more ProteinProtein +19940%
Contains more FatsFats +26875%
Contains more OtherOther +260%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +44412.5%
Contains more Poly. FatPolyunsaturated fat +14512%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.