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  6. Maple sugar vs. Pistachio

Maple sugar vs. Pistachio — In-Depth Nutrition Comparison

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Differences between maple sugar and pistachios

  • Maple sugar is higher in manganese and zinc; however, pistachios are richer in copper, vitamin B6, vitamin B1, phosphorus, fiber, iron, and magnesium.
  • Maple sugar's daily need coverage for manganese is 140% higher.
  • Maple sugar has 3 times more zinc than pistachios. While maple sugar has 6.06mg of zinc, pistachios have only 2.2mg.
  • Maple sugar has less saturated fat.
  • Pistachios have a lower glycemic index (28) than maple sugar (63).

The food types used in this comparison are Sugars, maple and Nuts, pistachio nuts, raw.

Infographic

Maple sugar vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more ZincZinc +175.5%
Contains more ManganeseManganese +268.5%
Contains more MagnesiumMagnesium +536.8%
Contains more CalciumCalcium +16.7%
Contains more PotassiumPotassium +274.1%
Contains more IronIron +143.5%
Contains more CopperCopper +1213.1%
Contains more PhosphorusPhosphorus +16233.3%
Contains less SodiumSodium -90.9%
Contains more SeleniumSelenium +775%

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +9566.7%
Contains more Vitamin B2Vitamin B2 +1130.8%
Contains more Vitamin B3Vitamin B3 +3150%
Contains more Vitamin B5Vitamin B5 +983.3%
Contains more Vitamin B6Vitamin B6 +56566.7%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Maple sugar Pistachio DV% diff.
Manganese 4.422mg 1.2mg 140%
Copper 0.099mg 1.3mg 133%
Vitamin B6 0.003mg 1.7mg 131%
Polyunsaturated fat 0.1g 14.38g 95%
Vitamin B1 0.009mg 0.87mg 72%
Phosphorus 3mg 490mg 70%
Fats 0.2g 45.32g 69%
Monounsaturated fat 0.064g 23.257g 58%
Fiber 0g 10.6g 42%
Protein 0.1g 20.16g 40%
Zinc 6.06mg 2.2mg 35%
Iron 1.61mg 3.92mg 29%
Saturated fat 0.036g 5.907g 27%
Magnesium 19mg 121mg 24%
Potassium 274mg 1025mg 22%
Carbs 90.9g 27.17g 21%
Vitamin E 0mg 2.86mg 19%
Folate 0µg 51µg 13%
Selenium 0.8µg 7µg 11%
Vitamin B2 0.013mg 0.16mg 11%
Calories 354kcal 560kcal 10%
Vitamin B5 0.048mg 0.52mg 9%
Vitamin B3 0.04mg 1.3mg 8%
Vitamin C 0mg 5.6mg 6%
Vitamin A 0µg 26µg 3%
Calcium 90mg 105mg 2%
Starch 1.67g 1%
Net carbs 90.9g 16.57g N/A
Sugar 84.87g 7.66g N/A
Sodium 11mg 1mg 0%
Choline 2.1mg 0%
Tryptophan 0.251mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 1.138mg 0%
Methionine 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g 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% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more CarbsCarbs +234.6%
Contains more WaterWater +83.1%
Contains more ProteinProtein +20060%
Contains more FatsFats +22560%
Contains more OtherOther +272.5%

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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +36239.1%
Contains more Poly. FatPolyunsaturated fat +14280%

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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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.