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Maple sugar vs. Nectarine — In-Depth Nutrition Comparison

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Differences between maple sugar and nectarine

  • Maple sugar is higher in manganese, zinc, iron, and calcium; however, nectarine is richer in fiber, vitamin B3, vitamin A, vitamin C, and vitamin E.
  • Maple sugar's daily need coverage for manganese is 190% higher.
  • Maple sugar has 36 times more zinc than nectarine. While maple sugar has 6.06mg of zinc, nectarine has only 0.17mg.
  • Nectarine has a lower glycemic index (43) than maple sugar (63).

The food types used in this comparison are Sugars, maple and Nectarines, raw.

Infographic

Maple sugar vs Nectarine 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +36.3%
Contains more IronIron +475%
Contains more CopperCopper +15.1%
Contains more ZincZinc +3464.7%
Contains more ManganeseManganese +8088.9%
Contains more SeleniumSelenium +∞%
Contains more PhosphorusPhosphorus +766.7%
Contains less SodiumSodium -100%

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +277.8%
Contains more Vitamin B2Vitamin B2 +107.7%
Contains more Vitamin B3Vitamin B3 +2712.5%
Contains more Vitamin B5Vitamin B5 +285.4%
Contains more Vitamin B6Vitamin B6 +733.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +195.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more CarbsCarbs +761.6%
Contains more OtherOther +66.7%
Contains more ProteinProtein +960%
Contains more FatsFats +60%
Contains more WaterWater +994.9%

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
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -30.6%
Contains more Mono. FatMonounsaturated fat +37.5%
Contains more Poly. FatPolyunsaturated fat +13%

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

All nutrients comparison - raw data values

Nutrient Maple sugar Nectarine DV% diff.
Manganese 4.422mg 0.054mg 190%
Zinc 6.06mg 0.17mg 54%
Carbs 90.9g 10.55g 27%
Iron 1.61mg 0.28mg 17%
Calories 354kcal 44kcal 16%
Calcium 90mg 6mg 8%
Vitamin B3 0.04mg 1.125mg 7%
Fiber 0g 1.7g 7%
Vitamin C 0mg 5.4mg 6%
Vitamin E 0mg 0.77mg 5%
Vitamin B5 0.048mg 0.185mg 3%
Phosphorus 3mg 26mg 3%
Vitamin A 0µg 17µg 2%
Vitamin K 0µg 2.2µg 2%
Vitamin B6 0.003mg 0.025mg 2%
Protein 0.1g 1.06g 2%
Vitamin B1 0.009mg 0.034mg 2%
Potassium 274mg 201mg 2%
Fructose 1.37g 2%
Magnesium 19mg 9mg 2%
Copper 0.099mg 0.086mg 1%
Selenium 0.8µg 0µg 1%
Vitamin B2 0.013mg 0.027mg 1%
Folate 0µg 5µg 1%
Choline 2.1mg 6.2mg 1%
Fats 0.2g 0.32g 0%
Net carbs 90.9g 8.85g N/A
Sugar 84.87g 7.89g N/A
Starch 0.07g 0%
Sodium 11mg 0mg 0%
Saturated fat 0.036g 0.025g 0%
Monounsaturated fat 0.064g 0.088g 0%
Polyunsaturated fat 0.1g 0.113g 0%
Tryptophan 0.005mg 0%
Threonine 0.009mg 0%
Isoleucine 0.009mg 0%
Leucine 0.014mg 0%
Lysine 0.016mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.021mg 0%
Valine 0.013mg 0%
Histidine 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar Nectarine
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
8%
Nectarine
Minerals Daily Need Coverage Score
91%
Maple sugar
9%
Nectarine

Comparison summary

Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 76.98g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Nectarine
Nectarine is lower in Saturated fat (difference - 0.011g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 20)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $3.5)
Which food is richer in vitamins?
Nectarine
Nectarine is relatively richer in vitamins
Which food is richer in minerals?
Maple sugar
Maple sugar is relatively richer in minerals
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.