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  6. Maple sugar vs. Olive

Maple sugar vs. Olive — In-Depth Nutrition Comparison

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Summary of differences between maple sugar and olive

  • Maple sugar has more manganese, zinc, and potassium, while olive has more iron, copper, fiber, vitamin E, and vitamin A.
  • Maple sugar covers your daily need for manganese, 191% more than olive.
  • Maple sugar contains 34 times more potassium than olive. While maple sugar contains 274mg of potassium, olive contains only 8mg.
  • The amount of saturated fat in maple sugar is lower.

These are the specific foods used in this comparison Sugars, maple and Olives, ripe, canned (small-extra large).

Infographic

Maple sugar vs Olive 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%
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +375%
Contains more PotassiumPotassium +3325%
Contains more ZincZinc +2654.5%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +22010%
Contains more IronIron +105%
Contains more CopperCopper +153.5%
Contains more SeleniumSelenium +12.5%
~equal in Calcium ~88mg
~equal in Phosphorus ~3mg

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%
Olive
Olive
6
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +220%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +390.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.037mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Olive DV% diff.
Manganese 4.422mg 0.02mg 191%
Zinc 6.06mg 0.22mg 53%
Sodium 11mg 735mg 31%
Carbs 90.9g 6.26g 28%
Iron 1.61mg 3.3mg 21%
Monounsaturated fat 0.064g 7.888g 20%
Copper 0.099mg 0.251mg 17%
Fats 0.2g 10.68g 16%
Fiber 0g 3.2g 13%
Calories 354kcal 115kcal 12%
Vitamin E 0mg 1.65mg 11%
Potassium 274mg 8mg 8%
Saturated fat 0.036g 1.415g 6%
Polyunsaturated fat 0.1g 0.911g 5%
Magnesium 19mg 4mg 4%
Vitamin A 0µg 20µg 2%
Choline 2.1mg 10.3mg 1%
Vitamin B5 0.048mg 0.015mg 1%
Vitamin K 0µg 1.4µg 1%
Vitamin C 0mg 0.9mg 1%
Protein 0.1g 0.84g 1%
Vitamin B1 0.009mg 0.003mg 1%
Vitamin B2 0.013mg 0mg 1%
Net carbs 90.9g 3.06g N/A
Calcium 90mg 88mg 0%
Sugar 84.87g 0g N/A
Phosphorus 3mg 3mg 0%
Selenium 0.8µg 0.9µg 0%
Vitamin B3 0.04mg 0.037mg 0%
Vitamin B6 0.003mg 0.009mg 0%
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 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
Olive
Olive
4
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more CarbsCarbs +1352.1%
Contains more ProteinProtein +740%
Contains more FatsFats +5240%
Contains more WaterWater +899.9%
Contains more OtherOther +178.8%

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +12225%
Contains more Poly. FatPolyunsaturated fat +811%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.