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  6. Maple sugar vs. Onion

Maple sugar vs. Onion — In-Depth Nutrition Comparison

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Important differences between maple sugar and onions

  • Maple sugar has more manganese, zinc, iron, calcium, and copper; however, onions are richer in vitamin B6, vitamin C, and fiber.
  • Maple sugar's daily need coverage for manganese is 187% more.
  • Maple sugar contains 36 times more zinc than onions. Maple sugar contains 6.06mg of zinc, while onions contain 0.17mg.
  • Maple sugar has a higher glycemic index. The glycemic index of maple sugar is 63, while the glycemic index of onions is 15.

The food varieties used in the comparison are Sugars, maple and Onions, raw.

Infographic

Maple sugar vs Onion 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%
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +291.3%
Contains more PotassiumPotassium +87.7%
Contains more IronIron +666.7%
Contains more CopperCopper +153.8%
Contains more ZincZinc +3464.7%
Contains more ManganeseManganese +3327.9%
Contains more SeleniumSelenium +60%
Contains more PhosphorusPhosphorus +866.7%
Contains less SodiumSodium -63.6%

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%
Onion
Onion
10
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +411.1%
Contains more Vitamin B2Vitamin B2 +107.7%
Contains more Vitamin B3Vitamin B3 +190%
Contains more Vitamin B5Vitamin B5 +156.3%
Contains more Vitamin B6Vitamin B6 +3900%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +190.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more FatsFats +100%
Contains more CarbsCarbs +873.2%
Contains more OtherOther +128.6%
Contains more ProteinProtein +1000%
Contains more WaterWater +1013.9%

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
Onion
Onion
0
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated fat -14.3%
Contains more Mono. FatMonounsaturated fat +392.3%
Contains more Poly. FatPolyunsaturated fat +488.2%

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 Onion
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Maple sugar Onion DV% diff.
Manganese 4.422mg 0.129mg 187%
Zinc 6.06mg 0.17mg 54%
Carbs 90.9g 9.34g 27%
Iron 1.61mg 0.21mg 18%
Calories 354kcal 40kcal 16%
Vitamin B6 0.003mg 0.12mg 9%
Vitamin C 0mg 7.4mg 8%
Calcium 90mg 23mg 7%
Fiber 0g 1.7g 7%
Copper 0.099mg 0.039mg 7%
Folate 0µg 19µg 5%
Potassium 274mg 146mg 4%
Phosphorus 3mg 29mg 4%
Vitamin B1 0.009mg 0.046mg 3%
Vitamin B5 0.048mg 0.123mg 2%
Protein 0.1g 1.1g 2%
Fructose 1.29g 2%
Magnesium 19mg 10mg 2%
Vitamin B2 0.013mg 0.027mg 1%
Choline 2.1mg 6.1mg 1%
Polyunsaturated fat 0.1g 0.017g 1%
Selenium 0.8µg 0.5µg 1%
Fats 0.2g 0.1g 0%
Net carbs 90.9g 7.64g N/A
Sugar 84.87g 4.24g N/A
Sodium 11mg 4mg 0%
Vitamin E 0mg 0.02mg 0%
Vitamin B3 0.04mg 0.116mg 0%
Vitamin K 0µg 0.4µg 0%
Saturated fat 0.036g 0.042g 0%
Monounsaturated fat 0.064g 0.013g 0%
Tryptophan 0.014mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.039mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Onion
Minerals Daily Need Coverage Score
91%
Maple sugar
8%
Onion

Comparison summary

Which food is lower in Sugar?
Onion
Onion is lower in Sugar (difference - 80.63g)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 48)
Which food is cheaper?
Onion
Onion is cheaper (difference - $3.8)
Which food is richer in vitamins?
Onion
Onion is relatively richer in vitamins
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 0.006g)
Which food is richer in minerals?
Maple sugar
Maple sugar is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.