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  6. Maple sugar vs. Refried beans

Maple sugar vs. Refried beans — In-Depth Nutrition Comparison

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Summary of differences between maple sugar and refried beans

  • Maple sugar has more manganese, zinc, and calcium, while refried beans have more fiber, phosphorus, selenium, vitamin B6, vitamin C, and vitamin B1.
  • Maple sugar covers your daily need for manganese, 180% more than refried beans.
  • Maple sugar contains 10 times more zinc than refried beans. While maple sugar contains 6.06mg of zinc, refried beans contain only 0.58mg.
  • The amount of sodium in maple sugar is lower.
  • Refried beans have a lower glycemic index. The glycemic index of refried beans is 38, while the glycemic index of maple sugar is 63.

These are the specific foods used in this comparison Sugars, maple and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Maple sugar vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more CalciumCalcium +210.3%
Contains more IronIron +11.8%
Contains more ZincZinc +944.8%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +1430.1%
Contains more MagnesiumMagnesium +84.2%
Contains more PotassiumPotassium +16.4%
Contains more CopperCopper +30.3%
Contains more PhosphorusPhosphorus +2966.7%
Contains more SeleniumSelenium +625%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +744.4%
Contains more Vitamin B2Vitamin B2 +507.7%
Contains more Vitamin B3Vitamin B3 +817.5%
Contains more Vitamin B5Vitamin B5 +293.8%
Contains more Vitamin B6Vitamin B6 +3333.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +909.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Refried beans DV% diff.
Manganese 4.422mg 0.289mg 180%
Zinc 6.06mg 0.58mg 50%
Carbs 90.9g 13.55g 26%
Histidine 153mg 22%
Sodium 11mg 370mg 16%
Fiber 0g 3.7g 15%
Calories 354kcal 90kcal 13%
Phosphorus 3mg 92mg 13%
Protein 0.1g 4.98g 10%
Selenium 0.8µg 5.8µg 9%
Vitamin B6 0.003mg 0.103mg 8%
Vitamin C 0mg 6mg 7%
Calcium 90mg 29mg 6%
Vitamin B1 0.009mg 0.076mg 6%
Vitamin B2 0.013mg 0.079mg 5%
Magnesium 19mg 35mg 4%
Copper 0.099mg 0.129mg 3%
Folate 0µg 11µg 3%
Starch 7.43g 3%
Choline 2.1mg 21.2mg 3%
Saturated fat 0.036g 0.631g 3%
Polyunsaturated fat 0.1g 0.543g 3%
Fats 0.2g 2.01g 3%
Vitamin B5 0.048mg 0.189mg 3%
Vitamin B3 0.04mg 0.367mg 2%
Vitamin K 0µg 2.1µg 2%
Iron 1.61mg 1.44mg 2%
Monounsaturated fat 0.064g 0.601g 1%
Potassium 274mg 319mg 1%
Vitamin E 0mg 0.09mg 1%
Net carbs 90.9g 9.85g N/A
Sugar 84.87g 0.54g N/A
Trans fat 0.016g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g 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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more CarbsCarbs +570.8%
Contains more ProteinProtein +4880%
Contains more FatsFats +905%
Contains more WaterWater +871.9%
Contains more OtherOther +113.8%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -94.3%
Contains more Mono. FatMonounsaturated fat +839.1%
Contains more Poly. FatPolyunsaturated fat +443%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.