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  6. Maple sugar vs. Pumpkin pie

Maple sugar vs. Pumpkin pie — In-Depth Nutrition Comparison

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What are the main differences between maple sugar and pumpkin pie?

  • Maple sugar is richer in manganese, zinc, and iron, yet pumpkin pie is richer in vitamin A, vitamin B12, vitamin B1, phosphorus, and vitamin K.
  • Maple sugar's daily need coverage for manganese is 182% higher.
  • Maple sugar has 16 times more zinc than pumpkin pie. Maple sugar has 6.06mg of zinc, while pumpkin pie has 0.39mg.
  • Maple sugar contains less sodium.

We used Sugars, maple and Pie, pumpkin, commercially prepared types in this comparison.

Infographic

Maple sugar vs Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +40.6%
Contains more PotassiumPotassium +64.1%
Contains more IronIron +78.9%
Contains more ZincZinc +1453.8%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +1848%
Contains more CopperCopper +49.5%
Contains more PhosphorusPhosphorus +2600%
Contains more SeleniumSelenium +575%

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% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1866.7%
Contains more Vitamin B2Vitamin B2 +853.8%
Contains more Vitamin B3Vitamin B3 +2667.5%
Contains more Vitamin B5Vitamin B5 +841.7%
Contains more Vitamin B6Vitamin B6 +2000%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1685.7%
~equal in Vitamin C ~0mg

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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more CarbsCarbs +161%
Contains more ProteinProtein +3800%
Contains more FatsFats +4775%
Contains more WaterWater +529.9%
Contains more OtherOther +41.3%

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% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +7087.5%
Contains more Poly. FatPolyunsaturated fat +1670%

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

All nutrients comparison - raw data values

Nutrient Maple sugar Pumpkin pie DV% diff.
Manganese 4.422mg 0.227mg 182%
Zinc 6.06mg 0.39mg 52%
Vitamin A 0µg 448µg 50%
Carbs 90.9g 34.83g 19%
Fats 0.2g 9.75g 15%
Vitamin B12 0µg 0.35µg 15%
Vitamin B1 0.009mg 0.177mg 14%
Vitamin K 0µg 13.2µg 11%
Phosphorus 3mg 81mg 11%
Polyunsaturated fat 0.1g 1.77g 11%
Monounsaturated fat 0.064g 4.6g 11%
Sodium 11mg 239mg 10%
Cholesterol 0mg 26mg 9%
Saturated fat 0.036g 1.988g 9%
Vitamin B2 0.013mg 0.124mg 9%
Iron 1.61mg 0.9mg 9%
Selenium 0.8µg 5.4µg 8%
Vitamin B5 0.048mg 0.452mg 8%
Protein 0.1g 3.9g 8%
Fiber 0g 1.8g 7%
Vitamin B3 0.04mg 1.107mg 7%
Folate 0µg 26µg 7%
Choline 2.1mg 37.5mg 6%
Calories 354kcal 243kcal 6%
Vitamin B6 0.003mg 0.063mg 5%
Copper 0.099mg 0.148mg 5%
Vitamin E 0mg 0.76mg 5%
Fructose 2.85g 4%
Starch 10.73g 4%
Calcium 90mg 64mg 3%
Potassium 274mg 167mg 3%
Vitamin D 0µg 0.1µg 1%
Magnesium 19mg 14mg 1%
Net carbs 90.9g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 84.87g 18.88g N/A
Tryptophan 0.048mg 0%
Threonine 0.154mg 0%
Isoleucine 0.158mg 0%
Leucine 0.297mg 0%
Lysine 0.192mg 0%
Methionine 0.249mg 0%
Phenylalanine 0.175mg 0%
Valine 0.211mg 0%
Histidine 0.088mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar Pumpkin pie
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
32%
Pumpkin pie
Minerals Daily Need Coverage Score
91%
Maple sugar
26%
Pumpkin pie

Comparison summary

Which food is lower in Sugar?
Pumpkin pie
Pumpkin pie is lower in Sugar (difference - 65.99g)
Which food is lower in glycemic index?
Pumpkin pie
Pumpkin pie is lower in glycemic index (difference - 4)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $4)
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is lower in Cholesterol?
Maple sugar
Maple sugar is lower in Cholesterol (difference - 26mg)
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 228mg)
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 1.952g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.