Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Sweets
  4. Maple sugar
  5. Compare
  6. Maple sugar vs. Raisin

Maple sugar vs. Raisin — In-Depth Nutrition Comparison

Compare

How are maple sugar and raisins different?

  • Maple sugar is richer in manganese and zinc, while raisins are higher in copper, fiber, phosphorus, potassium, vitamin B6, vitamin B2, and vitamin B1.
  • Maple sugar covers your daily need for manganese, 179% more than raisins.
  • Maple sugar contains 28 times more zinc than raisins. Maple sugar contains 6.06mg of zinc, while raisins contain 0.22mg.

Sugars, maple and Raisins, seedless types were used in this article.

Infographic

Maple sugar vs Raisin 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%
Raisin
Raisin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more CalciumCalcium +80%
Contains more ZincZinc +2654.5%
Contains more ManganeseManganese +1378.9%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +173.4%
Contains more IronIron +16.8%
Contains more CopperCopper +221.2%
Contains more PhosphorusPhosphorus +3266.7%
~equal in Sodium ~11mg

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%
Raisin
Raisin
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1077.8%
Contains more Vitamin B2Vitamin B2 +861.5%
Contains more Vitamin B3Vitamin B3 +1815%
Contains more Vitamin B5Vitamin B5 +97.9%
Contains more Vitamin B6Vitamin B6 +5700%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +428.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Raisin DV% diff.
Manganese 4.422mg 0.299mg 179%
Zinc 6.06mg 0.22mg 53%
Fructose 29.68g 37%
Copper 0.099mg 0.318mg 24%
Fiber 0g 3.7g 15%
Phosphorus 3mg 101mg 14%
Potassium 274mg 749mg 14%
Vitamin B6 0.003mg 0.174mg 13%
Vitamin B2 0.013mg 0.125mg 9%
Vitamin B1 0.009mg 0.106mg 8%
Protein 0.1g 3.07g 6%
Vitamin B3 0.04mg 0.766mg 5%
Carbs 90.9g 79.18g 4%
Calcium 90mg 50mg 4%
Vitamin K 0µg 3.5µg 3%
Calories 354kcal 299kcal 3%
Magnesium 19mg 32mg 3%
Iron 1.61mg 1.88mg 3%
Vitamin C 0mg 2.3mg 3%
Choline 2.1mg 11.1mg 2%
Starch 2.7g 1%
Vitamin B5 0.048mg 0.095mg 1%
Folate 0µg 5µg 1%
Vitamin E 0mg 0.12mg 1%
Fats 0.2g 0.46g 0%
Net carbs 90.9g 75.48g N/A
Sugar 84.87g 59.19g N/A
Sodium 11mg 11mg 0%
Selenium 0.8µg 0.6µg 0%
Saturated fat 0.036g 0.058g 0%
Monounsaturated fat 0.064g 0.051g 0%
Polyunsaturated fat 0.1g 0.037g 0%
Tryptophan 0.05mg 0%
Threonine 0.077mg 0%
Isoleucine 0.057mg 0%
Leucine 0.096mg 0%
Lysine 0.084mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.083mg 0%
Histidine 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

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
Raisin
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more CarbsCarbs +14.8%
Contains more ProteinProtein +2970%
Contains more FatsFats +130%
Contains more WaterWater +92.9%
Contains more OtherOther +132.5%

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
Raisin
Raisin
0
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains less Sat. FatSaturated fat -37.9%
Contains more Mono. FatMonounsaturated fat +25.5%
Contains more Poly. FatPolyunsaturated fat +170.3%

People also compare

Maple sugar
Maple sugar vs Corn syrup
Corn syrup
Maple sugar
Maple sugar vs Maple syrup
Maple syrup
Maple sugar
Maple sugar vs Snickers
Snickers
Raisin
Raisin vs Prunes
Prunes
Raisin
Raisin vs Dates
Dates
Raisin
Raisin vs Grape
Grape

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.