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  6. Maple sugar vs. Hazelnut

Maple sugar vs. Hazelnut — In-Depth Nutrition Comparison

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Significant differences between maple sugar and hazelnut

  • Maple sugar is richer in zinc, while hazelnut is higher in copper, vitamin E, manganese, vitamin B1, vitamin B6, phosphorus, fiber, iron, and magnesium.
  • Hazelnut covers your daily copper needs 181% more than maple sugar.
  • Maple sugar has 2 times more zinc than hazelnut. Maple sugar has 6.06mg of zinc, while hazelnut has 2.45mg.
  • Maple sugar has a higher glycemic index (63) than hazelnut (15).

Specific food types used in this comparison are Sugars, maple and Nuts, hazelnuts or filberts.

Infographic

Maple sugar vs Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more ZincZinc +147.3%
Contains more MagnesiumMagnesium +757.9%
Contains more CalciumCalcium +26.7%
Contains more PotassiumPotassium +148.2%
Contains more IronIron +191.9%
Contains more CopperCopper +1642.4%
Contains more PhosphorusPhosphorus +9566.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +39.6%
Contains more SeleniumSelenium +200%

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +7044.4%
Contains more Vitamin B2Vitamin B2 +769.2%
Contains more Vitamin B3Vitamin B3 +4400%
Contains more Vitamin B5Vitamin B5 +1812.5%
Contains more Vitamin B6Vitamin B6 +18666.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +2071.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Hazelnut DV% diff.
Copper 0.099mg 1.725mg 181%
Monounsaturated fat 0.064g 45.652g 114%
Vitamin E 0mg 15.03mg 100%
Fats 0.2g 60.75g 93%
Manganese 4.422mg 6.175mg 76%
Vitamin B1 0.009mg 0.643mg 53%
Polyunsaturated fat 0.1g 7.92g 52%
Vitamin B6 0.003mg 0.563mg 43%
Phosphorus 3mg 290mg 41%
Fiber 0g 9.7g 39%
Iron 1.61mg 4.7mg 39%
Magnesium 19mg 163mg 34%
Zinc 6.06mg 2.45mg 33%
Protein 0.1g 14.95g 30%
Folate 0µg 113µg 28%
Carbs 90.9g 16.7g 25%
Saturated fat 0.036g 4.464g 20%
Vitamin B5 0.048mg 0.918mg 17%
Calories 354kcal 628kcal 14%
Potassium 274mg 680mg 12%
Vitamin K 0µg 14.2µg 12%
Vitamin B3 0.04mg 1.8mg 11%
Vitamin B2 0.013mg 0.113mg 8%
Choline 2.1mg 45.6mg 8%
Vitamin C 0mg 6.3mg 7%
Selenium 0.8µg 2.4µg 3%
Calcium 90mg 114mg 2%
Net carbs 90.9g 7g N/A
Sugar 84.87g 4.34g N/A
Starch 0.48g 0%
Sodium 11mg 0mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.193mg 0%
Threonine 0.497mg 0%
Isoleucine 0.545mg 0%
Leucine 1.063mg 0%
Lysine 0.42mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.663mg 0%
Valine 0.701mg 0%
Histidine 0.432mg 0%
Fructose 0.07g 0%

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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more CarbsCarbs +444.3%
Contains more WaterWater +50.7%
Contains more ProteinProtein +14850%
Contains more FatsFats +30275%
Contains more OtherOther +186.3%

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
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +71231.3%
Contains more Poly. FatPolyunsaturated fat +7820%

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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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.