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  6. Maple sugar vs. Bran raw

Maple sugar vs. Bran raw — In-Depth Nutrition Comparison

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Summary of differences between maple sugar and bran raw

  • Maple sugar has more zinc, while bran raw has more phosphorus, vitamin B1, selenium, fiber, manganese, magnesium, iron, copper, and vitamin B5.
  • Bran raw covers your daily need for phosphorus, 104% more than maple sugar.
  • Maple sugar contains 2 times more zinc than bran raw. While maple sugar contains 6.06mg of zinc, bran raw contains only 3.11mg.

These are the specific foods used in this comparison Sugars, maple and Oat bran, raw.

Infographic

Maple sugar vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +55.2%
Contains more ZincZinc +94.9%
Contains more MagnesiumMagnesium +1136.8%
Contains more PotassiumPotassium +106.6%
Contains more IronIron +236%
Contains more CopperCopper +307.1%
Contains more PhosphorusPhosphorus +24366.7%
Contains less SodiumSodium -63.6%
Contains more ManganeseManganese +27.3%
Contains more SeleniumSelenium +5550%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +12900%
Contains more Vitamin B2Vitamin B2 +1592.3%
Contains more Vitamin B3Vitamin B3 +2235%
Contains more Vitamin B5Vitamin B5 +3012.5%
Contains more Vitamin B6Vitamin B6 +5400%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1433.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Bran raw DV% diff.
Phosphorus 3mg 734mg 104%
Vitamin B1 0.009mg 1.17mg 97%
Selenium 0.8µg 45.2µg 81%
Fiber 0g 15.4g 62%
Manganese 4.422mg 5.63mg 53%
Magnesium 19mg 235mg 51%
Iron 1.61mg 5.41mg 48%
Copper 0.099mg 0.403mg 34%
Protein 0.1g 17.3g 34%
Vitamin B5 0.048mg 1.494mg 29%
Zinc 6.06mg 3.11mg 27%
Polyunsaturated fat 0.1g 2.766g 18%
Vitamin B2 0.013mg 0.22mg 16%
Folate 0µg 52µg 13%
Vitamin B6 0.003mg 0.165mg 12%
Fats 0.2g 7.03g 11%
Potassium 274mg 566mg 9%
Carbs 90.9g 66.22g 8%
Vitamin E 0mg 1.01mg 7%
Saturated fat 0.036g 1.328g 6%
Monounsaturated fat 0.064g 2.376g 6%
Vitamin B3 0.04mg 0.934mg 6%
Choline 2.1mg 32.2mg 5%
Calories 354kcal 246kcal 5%
Vitamin K 0µg 3.2µg 3%
Calcium 90mg 58mg 3%
Net carbs 90.9g 50.82g N/A
Sugar 84.87g 1.45g N/A
Sodium 11mg 4mg 0%
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more CarbsCarbs +37.3%
Contains more WaterWater +22.1%
Contains more ProteinProtein +17200%
Contains more FatsFats +3415%
Contains more OtherOther +262.5%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +3612.5%
Contains more Poly. FatPolyunsaturated fat +2666%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.