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Maple sugar vs. Oatmeal — In-Depth Nutrition Comparison

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Summary of differences between Maple sugar and Oatmeal

  • Maple sugar has more Manganese, and Zinc, while Oatmeal has more Iron, Vitamin B6, Vitamin B1, Vitamin B3, Vitamin B2, Vitamin A RAE, Folate, and Phosphorus.
  • Maple sugar covers your daily need of Manganese 168% more than Oatmeal.
  • Maple sugar contains 10 times more Zinc than Oatmeal. While Maple sugar contains 6.06mg of Zinc, Oatmeal contains only 0.62mg.

These are the specific foods used in this comparison Sugars, maple and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Maple sugar vs Oatmeal 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.
Contains more Calcium +12.5%
Contains more Potassium +349.2%
Contains less Sodium -77.6%
Contains more Zinc +877.4%
Contains more Copper +50%
Contains more Manganese +692.5%
Contains more Iron +270.2%
Contains more Magnesium +36.8%
Contains more Phosphorus +2466.7%
Contains more Selenium +525%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 61% 14% 2% 25% 2% 166% 33% 577% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Calcium +12.5%
Contains more Potassium +349.2%
Contains less Sodium -77.6%
Contains more Zinc +877.4%
Contains more Copper +50%
Contains more Manganese +692.5%
Contains more Iron +270.2%
Contains more Magnesium +36.8%
Contains more Phosphorus +2466.7%
Contains more Selenium +525%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +2788.9%
Contains more Vitamin B2 +1553.8%
Contains more Vitamin B3 +7462.5%
Contains more Vitamin B5 +560.4%
Contains more Vitamin B6 +9566.7%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 3% 1% 3% 1% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +2788.9%
Contains more Vitamin B2 +1553.8%
Contains more Vitamin B3 +7462.5%
Contains more Vitamin B5 +560.4%
Contains more Vitamin B6 +9566.7%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +678.9%
Contains more Other +40.4%
Contains more Protein +2270%
Contains more Fats +580%
Contains more Water +950.4%
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Carbs +678.9%
Contains more Other +40.4%
Contains more Protein +2270%
Contains more Fats +580%
Contains more Water +950.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -84.1%
Contains more Monounsaturated Fat +510.9%
Contains more Polyunsaturated fat +326%
18% 32% 50%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.1 g
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -84.1%
Contains more Monounsaturated Fat +510.9%
Contains more Polyunsaturated fat +326%

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 Oatmeal
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Maple sugar Oatmeal Opinion
Net carbs 90.9g 9.97g Maple sugar
Protein 0.1g 2.37g Oatmeal
Fats 0.2g 1.36g Oatmeal
Carbs 90.9g 11.67g Maple sugar
Calories 354kcal 68kcal Maple sugar
Starch 10.37g Oatmeal
Sugar 84.87g 0.46g Oatmeal
Fiber 0g 1.7g Oatmeal
Calcium 90mg 80mg Maple sugar
Iron 1.61mg 5.96mg Oatmeal
Magnesium 19mg 26mg Oatmeal
Phosphorus 3mg 77mg Oatmeal
Potassium 274mg 61mg Maple sugar
Sodium 11mg 49mg Maple sugar
Zinc 6.06mg 0.62mg Maple sugar
Copper 0.099mg 0.066mg Maple sugar
Manganese 4.422mg 0.558mg Maple sugar
Selenium 0.8µg 5µg Oatmeal
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0mg 0.07mg Oatmeal
Vitamin B1 0.009mg 0.26mg Oatmeal
Vitamin B2 0.013mg 0.215mg Oatmeal
Vitamin B3 0.04mg 3.025mg Oatmeal
Vitamin B5 0.048mg 0.317mg Oatmeal
Vitamin B6 0.003mg 0.29mg Oatmeal
Folate 0µg 44µg Oatmeal
Vitamin K 0µg 0.4µg Oatmeal
Tryptophan 0.04mg Oatmeal
Threonine 0.083mg Oatmeal
Isoleucine 0.105mg Oatmeal
Leucine 0.2mg Oatmeal
Lysine 0.135mg Oatmeal
Methionine 0.04mg Oatmeal
Phenylalanine 0.13mg Oatmeal
Valine 0.151mg Oatmeal
Histidine 0.057mg Oatmeal
Trans Fat 0.003g Maple sugar
Saturated Fat 0.036g 0.226g Maple sugar
Monounsaturated Fat 0.064g 0.391g Oatmeal
Polyunsaturated fat 0.1g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
27%
Oatmeal
Minerals Daily Need Coverage Score
91%
Maple sugar
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 84.41g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $4)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 38mg)
Which food is lower in Saturated Fat?
Maple sugar
Maple sugar is lower in Saturated Fat (difference - 0.19g)
Which food is lower in glycemic index?
Maple sugar
Maple sugar is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.