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  6. Maple sugar vs. Brazil nut

Maple sugar vs. Brazil nut — In-Depth Nutrition Comparison

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How are maple sugar and brazil nut different?

  • Maple sugar is richer in manganese and zinc, while brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, vitamin E, and fiber.
  • Brazil nut covers your daily need for selenium, 3484% more than maple sugar.
  • Maple sugar contains 4 times more manganese than brazil nut. Maple sugar contains 4.422mg of manganese, while brazil nut contains 1.223mg.
  • Maple sugar is lower in saturated fat.
  • Maple sugar has a higher glycemic index (63) than brazil nut (10).

Sugars, maple and Nuts, brazilnuts, dried, unblanched types were used in this article.

Infographic

Maple sugar vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more ZincZinc +49.3%
Contains more ManganeseManganese +261.6%
Contains more MagnesiumMagnesium +1878.9%
Contains more CalciumCalcium +77.8%
Contains more PotassiumPotassium +140.5%
Contains more IronIron +50.9%
Contains more CopperCopper +1660.6%
Contains more PhosphorusPhosphorus +24066.7%
Contains less SodiumSodium -72.7%
Contains more SeleniumSelenium +239525%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +6755.6%
Contains more Vitamin B2Vitamin B2 +169.2%
Contains more Vitamin B3Vitamin B3 +637.5%
Contains more Vitamin B5Vitamin B5 +283.3%
Contains more Vitamin B6Vitamin B6 +3266.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +1271.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Brazil nut DV% diff.
Selenium 0.8µg 1917µg 3484%
Copper 0.099mg 1.743mg 183%
Polyunsaturated fat 0.1g 24.399g 162%
Manganese 4.422mg 1.223mg 139%
Phosphorus 3mg 725mg 103%
Fats 0.2g 67.1g 103%
Magnesium 19mg 376mg 85%
Saturated fat 0.036g 16.134g 73%
Monounsaturated fat 0.064g 23.879g 60%
Vitamin B1 0.009mg 0.617mg 51%
Vitamin E 0mg 5.65mg 38%
Fiber 0g 7.5g 30%
Protein 0.1g 14.32g 28%
Carbs 90.9g 11.74g 26%
Zinc 6.06mg 4.06mg 18%
Calories 354kcal 659kcal 15%
Potassium 274mg 659mg 11%
Iron 1.61mg 2.43mg 10%
Vitamin B6 0.003mg 0.101mg 8%
Calcium 90mg 160mg 7%
Folate 0µg 22µg 6%
Choline 2.1mg 28.8mg 5%
Vitamin B5 0.048mg 0.184mg 3%
Vitamin B2 0.013mg 0.035mg 2%
Vitamin B3 0.04mg 0.295mg 2%
Vitamin C 0mg 0.7mg 1%
Net carbs 90.9g 4.24g N/A
Sugar 84.87g 2.33g N/A
Starch 0.25g 0%
Sodium 11mg 3mg 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +674.3%
Contains more WaterWater +133.9%
Contains more ProteinProtein +14220%
Contains more FatsFats +33450%
Contains more OtherOther +327.5%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +37210.9%
Contains more Poly. FatPolyunsaturated fat +24299%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.