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  6. Maple sugar vs. Mustard

Maple sugar vs. Mustard — In-Depth Nutrition Comparison

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What are the main differences between maple sugar and mustard?

  • Maple sugar is richer in manganese and zinc, yet mustard is richer in selenium, fiber, phosphorus, vitamin B1, magnesium, and vitamin B6.
  • Maple sugar's daily need coverage for manganese is 174% higher.
  • Maple sugar has 9 times more zinc than mustard. Maple sugar has 6.06mg of zinc, while mustard has 0.64mg.
  • Maple sugar contains less sodium.
  • Mustard has a lower glycemic index than maple sugar.

We used Sugars, maple and Mustard, prepared, yellow types in this comparison.

Infographic

Maple sugar vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +80.3%
Contains more CopperCopper +33.8%
Contains more ZincZinc +846.9%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +947.9%
Contains more MagnesiumMagnesium +152.6%
Contains more PhosphorusPhosphorus +3500%
Contains more SeleniumSelenium +4087.5%
~equal in Iron ~1.61mg

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%
Mustard
Mustard
11
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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1866.7%
Contains more Vitamin B2Vitamin B2 +438.5%
Contains more Vitamin B3Vitamin B3 +1312.5%
Contains more Vitamin B5Vitamin B5 +429.2%
Contains more Vitamin B6Vitamin B6 +2233.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +966.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Mustard DV% diff.
Manganese 4.422mg 0.422mg 174%
Selenium 0.8µg 33.5µg 59%
Zinc 6.06mg 0.64mg 49%
Sodium 11mg 1104mg 48%
Carbs 90.9g 5.83g 28%
Fiber 0g 4g 16%
Phosphorus 3mg 108mg 15%
Calories 354kcal 60kcal 15%
Vitamin B1 0.009mg 0.177mg 14%
Magnesium 19mg 48mg 7%
Protein 0.1g 3.74g 7%
Monounsaturated fat 0.064g 2.182g 5%
Fats 0.2g 3.34g 5%
Vitamin B6 0.003mg 0.07mg 5%
Potassium 274mg 152mg 4%
Choline 2.1mg 22.4mg 4%
Vitamin B5 0.048mg 0.254mg 4%
Vitamin B2 0.013mg 0.07mg 4%
Polyunsaturated fat 0.1g 0.774g 4%
Vitamin B3 0.04mg 0.565mg 3%
Copper 0.099mg 0.074mg 3%
Calcium 90mg 63mg 3%
Vitamin E 0mg 0.36mg 2%
Folate 0µg 7µg 2%
Vitamin A 0µg 5µg 1%
Vitamin K 0µg 1.4µg 1%
Saturated fat 0.036g 0.214g 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 90.9g 1.83g N/A
Iron 1.61mg 1.61mg 0%
Sugar 84.87g 0.92g N/A
Starch 0.64g 0%
Trans fat 0.009g N/A
Tryptophan 0.009mg 0%
Threonine 0.167mg 0%
Isoleucine 0.146mg 0%
Leucine 0.292mg 0%
Lysine 0.264mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.161mg 0%
Valine 0.189mg 0%
Histidine 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g 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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more CarbsCarbs +1459.2%
Contains more ProteinProtein +3640%
Contains more FatsFats +1570%
Contains more WaterWater +946.5%
Contains more OtherOther +321.3%

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -83.2%
Contains more Mono. FatMonounsaturated fat +3309.4%
Contains more Poly. FatPolyunsaturated fat +674%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.