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  6. Maple sugar vs. Ricotta

Maple sugar vs. Ricotta — In-Depth Nutrition Comparison

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What are the main differences between maple sugar and ricotta?

  • Maple sugar is richer in manganese, zinc, and iron, yet ricotta is richer in selenium, phosphorus, vitamin B12, vitamin B2, and calcium.
  • Maple sugar's daily need coverage for manganese is 192% higher.
  • Maple sugar has 5 times more zinc than ricotta. Maple sugar has 6.06mg of zinc, while ricotta has 1.16mg.
  • Maple sugar contains less saturated fat.
  • Ricotta has a lower glycemic index than maple sugar.

We used Sugars, maple and Cheese, ricotta, whole milk types in this comparison.

Infographic

Maple sugar vs Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +72.7%
Contains more PotassiumPotassium +161%
Contains more IronIron +323.7%
Contains more CopperCopper +371.4%
Contains more ZincZinc +422.4%
Contains less SodiumSodium -86.9%
Contains more ManganeseManganese +73600%
Contains more CalciumCalcium +130%
Contains more PhosphorusPhosphorus +5166.7%
Contains more SeleniumSelenium +1712.5%

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%
Ricotta
Ricotta
12
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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +44.4%
Contains more Vitamin B2Vitamin B2 +1400%
Contains more Vitamin B3Vitamin B3 +160%
Contains more Vitamin B5Vitamin B5 +343.8%
Contains more Vitamin B6Vitamin B6 +1333.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +733.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Maple sugar Ricotta DV% diff.
Manganese 4.422mg 0.006mg 192%
Zinc 6.06mg 1.16mg 45%
Saturated fat 0.036g 8.295g 38%
Carbs 90.9g 3.04g 29%
Selenium 0.8µg 14.5µg 25%
Phosphorus 3mg 158mg 22%
Protein 0.1g 11.26g 22%
Fats 0.2g 12.98g 20%
Cholesterol 0mg 51mg 17%
Iron 1.61mg 0.38mg 15%
Vitamin B12 0µg 0.34µg 14%
Vitamin B2 0.013mg 0.195mg 14%
Vitamin A 0µg 120µg 13%
Calcium 90mg 207mg 12%
Calories 354kcal 174kcal 9%
Monounsaturated fat 0.064g 3.627g 9%
Copper 0.099mg 0.021mg 9%
Potassium 274mg 105mg 5%
Vitamin B5 0.048mg 0.213mg 3%
Vitamin B6 0.003mg 0.043mg 3%
Folate 0µg 12µg 3%
Choline 2.1mg 17.5mg 3%
Sodium 11mg 84mg 3%
Magnesium 19mg 11mg 2%
Polyunsaturated fat 0.1g 0.385g 2%
Vitamin E 0mg 0.11mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 10IU 1%
Vitamin K 0µg 1.1µg 1%
Net carbs 90.9g 3.04g N/A
Sugar 84.87g 0.27g N/A
Vitamin B1 0.009mg 0.013mg 0%
Vitamin B3 0.04mg 0.104mg 0%
Tryptophan 0.125mg 0%
Threonine 0.517mg 0%
Isoleucine 0.589mg 0%
Leucine 1.221mg 0%
Lysine 1.338mg 0%
Methionine 0.281mg 0%
Phenylalanine 0.556mg 0%
Valine 0.692mg 0%
Histidine 0.459mg 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more CarbsCarbs +2890.1%
Contains more ProteinProtein +11160%
Contains more FatsFats +6390%
Contains more WaterWater +796.3%
Contains more OtherOther +27.5%

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +5567.2%
Contains more Poly. FatPolyunsaturated fat +285%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.