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  6. Maple sugar vs. Pumpkin

Maple sugar vs. Pumpkin — In-Depth Nutrition Comparison

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Important differences between maple sugar and pumpkin

  • Maple sugar has more manganese, zinc, iron, and calcium; however, pumpkin is richer in vitamin A, vitamin C, vitamin B2, vitamin E, phosphorus, and vitamin B5.
  • Maple sugar's daily need coverage for manganese is 187% more.
  • Maple sugar contains 19 times more zinc than pumpkin. Maple sugar contains 6.06mg of zinc, while pumpkin contains 0.32mg.
  • Maple sugar has a higher glycemic index. The glycemic index of maple sugar is 63, while the glycemic index of pumpkin is 52.

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

Infographic

Maple sugar vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +328.6%
Contains more IronIron +101.3%
Contains more ZincZinc +1793.8%
Contains more ManganeseManganese +3437.6%
Contains more SeleniumSelenium +166.7%
Contains more PotassiumPotassium +24.1%
Contains more CopperCopper +28.3%
Contains more PhosphorusPhosphorus +1366.7%
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%
Pumpkin
Pumpkin
11
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +455.6%
Contains more Vitamin B2Vitamin B2 +746.2%
Contains more Vitamin B3Vitamin B3 +1400%
Contains more Vitamin B5Vitamin B5 +520.8%
Contains more Vitamin B6Vitamin B6 +1933.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +290.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Pumpkin DV% diff.
Manganese 4.422mg 0.125mg 187%
Zinc 6.06mg 0.32mg 52%
Vitamin A 0µg 426µg 47%
Carbs 90.9g 6.5g 28%
Calories 354kcal 26kcal 16%
Vitamin C 0mg 9mg 10%
Iron 1.61mg 0.8mg 10%
Calcium 90mg 21mg 7%
Vitamin B2 0.013mg 0.11mg 7%
Vitamin E 0mg 1.06mg 7%
Phosphorus 3mg 44mg 6%
Vitamin B5 0.048mg 0.298mg 5%
Folate 0µg 16µg 4%
Vitamin B6 0.003mg 0.061mg 4%
Vitamin B3 0.04mg 0.6mg 4%
Vitamin B1 0.009mg 0.05mg 3%
Copper 0.099mg 0.127mg 3%
Fiber 0g 0.5g 2%
Protein 0.1g 1g 2%
Potassium 274mg 340mg 2%
Magnesium 19mg 12mg 2%
Polyunsaturated fat 0.1g 0.005g 1%
Selenium 0.8µg 0.3µg 1%
Vitamin K 0µg 1.1µg 1%
Choline 2.1mg 8.2mg 1%
Fats 0.2g 0.1g 0%
Net carbs 90.9g 6g N/A
Sugar 84.87g 2.76g N/A
Sodium 11mg 1mg 0%
Saturated fat 0.036g 0.052g 0%
Monounsaturated fat 0.064g 0.013g 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more FatsFats +100%
Contains more CarbsCarbs +1298.5%
Contains more ProteinProtein +900%
Contains more WaterWater +1045%
~equal in Other ~0.8g

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains less Sat. FatSaturated fat -30.8%
Contains more Mono. FatMonounsaturated fat +392.3%
Contains more Poly. FatPolyunsaturated fat +1900%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.