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Maple sugar vs. Ostrich — In-Depth Nutrition Comparison

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What are the main differences between maple sugar and ostrich?

  • Maple sugar is richer in manganese, yet ostrich is richer in vitamin B12, selenium, vitamin B3, vitamin B6, phosphorus, vitamin B5, vitamin B2, and vitamin B1.
  • Ostrich's daily need coverage for vitamin B12 is 260% higher.
  • Maple sugar has 233 times more manganese than ostrich. Maple sugar has 4.422mg of manganese, while ostrich has 0.019mg.
  • Ostrich has a lower glycemic index than maple sugar.

We used Sugars, maple and Ostrich, tip trimmed, cooked types in this comparison.

Infographic

Maple sugar vs Ostrich 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 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Contains more CalciumCalcium +1400%
Contains more ZincZinc +24.9%
Contains less SodiumSodium -86.3%
Contains more ManganeseManganese +23173.7%
Contains more MagnesiumMagnesium +31.6%
Contains more PotassiumPotassium +32.1%
Contains more IronIron +73.3%
Contains more CopperCopper +53.5%
Contains more PhosphorusPhosphorus +8266.7%
Contains more SeleniumSelenium +4587.5%

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% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2477.8%
Contains more Vitamin B2Vitamin B2 +2146.2%
Contains more Vitamin B3Vitamin B3 +17757.5%
Contains more Vitamin B5Vitamin B5 +2645.8%
Contains more Vitamin B6Vitamin B6 +18066.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

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
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +86%
Contains more ProteinProtein +28390%
Contains more FatsFats +1185%
Contains more WaterWater +756.4%

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
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +1415.6%
Contains more Poly. FatPolyunsaturated fat +340%

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

All nutrients comparison - raw data values

Nutrient Maple sugar Ostrich DV% diff.
Vitamin B12 0µg 6.25µg 260%
Manganese 4.422mg 0.019mg 191%
Selenium 0.8µg 37.5µg 67%
Protein 0.1g 28.49g 57%
Vitamin B3 0.04mg 7.143mg 44%
Vitamin B6 0.003mg 0.545mg 42%
Phosphorus 3mg 251mg 35%
Carbs 90.9g 0g 30%
Cholesterol 0mg 85mg 28%
Vitamin B5 0.048mg 1.318mg 25%
Vitamin B2 0.013mg 0.292mg 21%
Vitamin B1 0.009mg 0.232mg 19%
Iron 1.61mg 2.79mg 15%
Zinc 6.06mg 4.85mg 11%
Calories 354kcal 145kcal 10%
Calcium 90mg 6mg 8%
Copper 0.099mg 0.152mg 6%
Saturated fat 0.036g 1g 4%
Folate 0µg 15µg 4%
Fats 0.2g 2.57g 4%
Potassium 274mg 362mg 3%
Sodium 11mg 80mg 3%
Polyunsaturated fat 0.1g 0.44g 2%
Monounsaturated fat 0.064g 0.97g 2%
Vitamin E 0mg 0.23mg 2%
Magnesium 19mg 25mg 1%
Net carbs 90.9g 0g N/A
Sugar 84.87g 0g N/A
Choline 2.1mg 0%
Tryptophan 0.254mg 0%
Threonine 1.25mg 0%
Isoleucine 1.354mg 0%
Leucine 2.315mg 0%
Lysine 2.516mg 0%
Methionine 0.796mg 0%
Phenylalanine 1.176mg 0%
Valine 1.407mg 0%
Histidine 0.716mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar Ostrich
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
97%
Ostrich
Minerals Daily Need Coverage Score
91%
Maple sugar
66%
Ostrich

Comparison summary

Which food is lower in Sugar?
Ostrich
Ostrich is lower in Sugar (difference - 84.87g)
Which food is lower in glycemic index?
Ostrich
Ostrich is lower in glycemic index (difference - 63)
Which food is cheaper?
Ostrich
Ostrich is cheaper (difference - $4)
Which food is richer in minerals?
Ostrich
Ostrich is relatively richer in minerals
Which food is richer in vitamins?
Ostrich
Ostrich is relatively richer in vitamins
Which food is lower in Cholesterol?
Maple sugar
Maple sugar is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 69mg)
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 0.964g)

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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.