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Maple sugar vs. Brown rice — In-Depth Nutrition Comparison

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What are the differences between maple sugar and brown rice?

  • Maple sugar is higher in manganese, zinc, iron, and calcium, yet brown rice is higher in vitamin B3, phosphorus, vitamin B1, vitamin B6, selenium, and vitamin B5.
  • Maple sugar's daily need coverage for manganese is 150% more.
  • Maple sugar has 30 times more calcium than brown rice. While maple sugar has 90mg of calcium, brown rice has only 3mg.

We used Sugars, maple and Rice, brown, long-grain, cooked types in this article.

Infographic

Maple sugar vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +2900%
Contains more PotassiumPotassium +218.6%
Contains more IronIron +187.5%
Contains more ZincZinc +753.5%
Contains more ManganeseManganese +354%
Contains more MagnesiumMagnesium +105.3%
Contains more PhosphorusPhosphorus +3333.3%
Contains less SodiumSodium -63.6%
Contains more SeleniumSelenium +625%
~equal in Copper ~0.106mg

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1877.8%
Contains more Vitamin B2Vitamin B2 +430.8%
Contains more Vitamin B3Vitamin B3 +6302.5%
Contains more Vitamin B5Vitamin B5 +691.7%
Contains more Vitamin B6Vitamin B6 +4000%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +338.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Brown rice DV% diff.
Manganese 4.422mg 0.974mg 150%
Zinc 6.06mg 0.71mg 49%
Carbs 90.9g 25.58g 22%
Vitamin B3 0.04mg 2.561mg 16%
Vitamin B1 0.009mg 0.178mg 14%
Phosphorus 3mg 103mg 14%
Iron 1.61mg 0.56mg 13%
Calories 354kcal 123kcal 12%
Starch 24.79g 10%
Calcium 90mg 3mg 9%
Vitamin B6 0.003mg 0.123mg 9%
Selenium 0.8µg 5.8µg 9%
Vitamin B5 0.048mg 0.38mg 7%
Potassium 274mg 86mg 6%
Fiber 0g 1.6g 6%
Protein 0.1g 2.74g 5%
Magnesium 19mg 39mg 5%
Vitamin B2 0.013mg 0.069mg 4%
Polyunsaturated fat 0.1g 0.366g 2%
Folate 0µg 9µg 2%
Monounsaturated fat 0.064g 0.369g 1%
Saturated fat 0.036g 0.26g 1%
Choline 2.1mg 9.2mg 1%
Vitamin E 0mg 0.17mg 1%
Fats 0.2g 0.97g 1%
Copper 0.099mg 0.106mg 1%
Net carbs 90.9g 23.98g N/A
Sugar 84.87g 0.24g N/A
Sodium 11mg 4mg 0%
Vitamin K 0µg 0.2µg 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more CarbsCarbs +255.4%
Contains more OtherOther +81.8%
Contains more ProteinProtein +2640%
Contains more FatsFats +385%
Contains more WaterWater +778.4%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -86.2%
Contains more Mono. FatMonounsaturated fat +476.6%
Contains more Poly. FatPolyunsaturated fat +266%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.