Maple sugar vs. Sauerkraut — In-Depth Nutrition Comparison
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How are maple sugar and sauerkraut different?
- Maple sugar is higher in manganese, zinc, and calcium; however, sauerkraut is richer in vitamin C, fiber, vitamin K, vitamin B6, and folate.
- Daily need coverage for manganese for maple sugar is 186% higher.
- Maple sugar contains 32 times more zinc than sauerkraut. While maple sugar contains 6.06mg of zinc, sauerkraut contains only 0.19mg.
- Maple sugar has less sodium.
- Sauerkraut has a lower glycemic index (32) than maple sugar (63).
Sugars, maple and Sauerkraut, canned, solids and liquids are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +46.2% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +61.2% |
| Contains more ZincZinc | +3089.5% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +2828.5% |
| Contains more SeleniumSelenium | +33.3% |
| Contains more PhosphorusPhosphorus | +566.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +133.3% |
| Contains more Vitamin B2Vitamin B2 | +69.2% |
| Contains more Vitamin B3Vitamin B3 | +257.5% |
| Contains more Vitamin B5Vitamin B5 | +93.8% |
| Contains more Vitamin B6Vitamin B6 | +4233.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +395.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.1 g
Fats:
0.2 g
Carbs:
90.9 g
Water:
8 g
Other:
0.8 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more FatsFats | +42.9% |
| Contains more CarbsCarbs | +2023.8% |
| Contains more ProteinProtein | +810% |
| Contains more WaterWater | +1056.5% |
| Contains more OtherOther | +168.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.036 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.1 g
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
| Contains more Mono. FatMonounsaturated fat | +392.3% |
| Contains more Poly. FatPolyunsaturated fat | +49.3% |
~equal in
Saturated fat
~0.034g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 4.422mg | 0.151mg | 186% |
| Zinc | 6.06mg | 0.19mg | 53% |
| Carbs | 90.9g | 4.28g | 29% |
| Sodium | 11mg | 661mg | 28% |
| Calories | 354kcal | 19kcal | 17% |
| Vitamin C | 0mg | 14.7mg | 16% |
| Fiber | 0g | 2.9g | 12% |
| Vitamin K | 0µg | 13µg | 11% |
| Vitamin B6 | 0.003mg | 0.13mg | 10% |
| Folate | 0µg | 24µg | 6% |
| Calcium | 90mg | 30mg | 6% |
| Potassium | 274mg | 170mg | 3% |
| Protein | 0.1g | 0.91g | 2% |
| Phosphorus | 3mg | 20mg | 2% |
| Choline | 2.1mg | 10.4mg | 2% |
| Iron | 1.61mg | 1.47mg | 2% |
| Vitamin B5 | 0.048mg | 0.093mg | 1% |
| Vitamin B3 | 0.04mg | 0.143mg | 1% |
| Vitamin B2 | 0.013mg | 0.022mg | 1% |
| Vitamin B1 | 0.009mg | 0.021mg | 1% |
| Vitamin E | 0mg | 0.14mg | 1% |
| Magnesium | 19mg | 13mg | 1% |
| Fats | 0.2g | 0.14g | 0% |
| Net carbs | 90.9g | 1.38g | N/A |
| Sugar | 84.87g | 1.78g | N/A |
| Copper | 0.099mg | 0.096mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Selenium | 0.8µg | 0.6µg | 0% |
| Saturated fat | 0.036g | 0.034g | 0% |
| Monounsaturated fat | 0.064g | 0.013g | 0% |
| Polyunsaturated fat | 0.1g | 0.067g | 0% |
| Tryptophan | 0.008mg | 0% | |
| Threonine | 0.025mg | 0% | |
| Isoleucine | 0.021mg | 0% | |
| Leucine | 0.029mg | 0% | |
| Lysine | 0.031mg | 0% | |
| Methionine | 0.009mg | 0% | |
| Phenylalanine | 0.023mg | 0% | |
| Valine | 0.03mg | 0% | |
| Histidine | 0.016mg | 0% | |
| Fructose | 0.04g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
91%
24%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 83.09g)
Which food is lower in Saturated fat?
Sauerkraut is lower in Saturated fat (difference - 0.002g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 31)
Which food is cheaper?
Sauerkraut is cheaper (difference - $3)
Which food is richer in vitamins?
Sauerkraut is relatively richer in vitamins
Which food contains less Sodium?
Maple sugar contains less Sodium (difference - 650mg)
Which food is richer in minerals?
Maple sugar is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)