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Maple sugar vs. Orange juice — In-Depth Nutrition Comparison

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What are the main differences between maple sugar and orange juice?

  • Maple sugar is richer in manganese, zinc, iron, calcium, and copper, yet orange juice is richer in vitamin C, folate, and vitamin B1.
  • Maple sugar's daily need coverage for manganese is 192% higher.
  • Maple sugar has 121 times more zinc than orange juice. Maple sugar has 6.06mg of zinc, while orange juice has 0.05mg.
  • Orange juice has a lower glycemic index than maple sugar.

We used Sugars, maple and Orange juice, raw types in this comparison.

Infographic

Maple sugar vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +718.2%
Contains more PotassiumPotassium +37%
Contains more IronIron +705%
Contains more CopperCopper +125%
Contains more ZincZinc +12020%
Contains more ManganeseManganese +31485.7%
Contains more SeleniumSelenium +700%
Contains more PhosphorusPhosphorus +466.7%
Contains less SodiumSodium -90.9%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B3Vitamin B3 +900%
Contains more Vitamin B5Vitamin B5 +295.8%
Contains more Vitamin B6Vitamin B6 +1233.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +195.2%
~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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more CarbsCarbs +774%
Contains more OtherOther +100%
Contains more ProteinProtein +600%
Contains more WaterWater +1003.8%
~equal in Fats ~0.2g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +77.8%
Contains more Poly. FatPolyunsaturated fat +150%
Contains less Sat. FatSaturated fat -33.3%

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

All nutrients comparison - raw data values

Nutrient Maple sugar Orange juice DV% diff.
Manganese 4.422mg 0.014mg 192%
Vitamin C 0mg 50mg 56%
Zinc 6.06mg 0.05mg 55%
Carbs 90.9g 10.4g 27%
Iron 1.61mg 0.2mg 18%
Calories 354kcal 45kcal 15%
Folate 0µg 30µg 8%
Calcium 90mg 11mg 8%
Vitamin B1 0.009mg 0.09mg 7%
Copper 0.099mg 0.044mg 6%
Vitamin B6 0.003mg 0.04mg 3%
Vitamin B5 0.048mg 0.19mg 3%
Vitamin B3 0.04mg 0.4mg 2%
Potassium 274mg 200mg 2%
Phosphorus 3mg 17mg 2%
Magnesium 19mg 11mg 2%
Protein 0.1g 0.7g 1%
Fiber 0g 0.2g 1%
Vitamin B2 0.013mg 0.03mg 1%
Choline 2.1mg 6.2mg 1%
Selenium 0.8µg 0.1µg 1%
Vitamin A 0µg 10µg 1%
Fats 0.2g 0.2g 0%
Net carbs 90.9g 10.2g N/A
Sugar 84.87g 8.4g N/A
Sodium 11mg 1mg 0%
Vitamin E 0mg 0.04mg 0%
Vitamin K 0µg 0.1µg 0%
Saturated fat 0.036g 0.024g 0%
Monounsaturated fat 0.064g 0.036g 0%
Polyunsaturated fat 0.1g 0.04g 0%
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar Orange juice
Low Calories diet ok
Low Fats diet Equal
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
20%
Orange juice
Minerals Daily Need Coverage Score
91%
Maple sugar
6%
Orange juice

Comparison summary

Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 76.47g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 0.012g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 13)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $4)
Which food is richer in vitamins?
Orange juice
Orange juice is relatively richer in vitamins
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.