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Maple sugar vs. Sesame — In-Depth Nutrition Comparison

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Summary of differences between maple sugar and sesame

  • Maple sugar has more manganese, while sesame has more copper, iron, phosphorus, calcium, magnesium, vitamin B1, selenium, vitamin B6, and fiber.
  • Sesame covers your daily need for copper, 443% more than maple sugar.
  • Maple sugar contains 2 times more manganese than sesame. While maple sugar contains 4.422mg of manganese, sesame contains only 2.46mg.

These are the specific foods used in this comparison Sugars, maple and Seeds, sesame seeds, whole, dried.

Infographic

Maple sugar vs Sesame 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%
Sesame
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more ManganeseManganese +79.8%
Contains more MagnesiumMagnesium +1747.4%
Contains more CalciumCalcium +983.3%
Contains more PotassiumPotassium +70.8%
Contains more IronIron +803.7%
Contains more CopperCopper +4023.2%
Contains more ZincZinc +27.9%
Contains more PhosphorusPhosphorus +20866.7%
Contains more SeleniumSelenium +4200%
~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%
Sesame
7
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +8688.9%
Contains more Vitamin B2Vitamin B2 +1800%
Contains more Vitamin B3Vitamin B3 +11187.5%
Contains more Vitamin B6Vitamin B6 +26233.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +1119%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.05mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
Sesame
3
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more CarbsCarbs +287.6%
Contains more WaterWater +70.6%
Contains more ProteinProtein +17630%
Contains more FatsFats +24735%
Contains more OtherOther +457.5%

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
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +29210.9%
Contains more Poly. FatPolyunsaturated fat +21673%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Maple sugar Sesame
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Maple sugar Sesame DV% diff.
Copper 0.099mg 4.082mg 443%
Iron 1.61mg 14.55mg 162%
Polyunsaturated fat 0.1g 21.773g 144%
Calcium 90mg 975mg 89%
Phosphorus 3mg 629mg 89%
Manganese 4.422mg 2.46mg 85%
Magnesium 19mg 351mg 79%
Fats 0.2g 49.67g 76%
Vitamin B1 0.009mg 0.791mg 65%
Selenium 0.8µg 34.4µg 61%
Vitamin B6 0.003mg 0.79mg 61%
Fiber 0g 11.8g 47%
Monounsaturated fat 0.064g 18.759g 47%
Protein 0.1g 17.73g 35%
Saturated fat 0.036g 6.957g 31%
Vitamin B3 0.04mg 4.515mg 28%
Folate 0µg 97µg 24%
Carbs 90.9g 23.45g 22%
Vitamin B2 0.013mg 0.247mg 18%
Zinc 6.06mg 7.75mg 15%
Calories 354kcal 573kcal 11%
Potassium 274mg 468mg 6%
Choline 2.1mg 25.6mg 4%
Vitamin E 0mg 0.25mg 2%
Net carbs 90.9g 11.65g N/A
Sugar 84.87g 0.3g N/A
Sodium 11mg 11mg 0%
Vitamin B5 0.048mg 0.05mg 0%
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Maple sugar
47%
Sesame
Minerals Daily Need Coverage Score
91%
Maple sugar
348%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 84.57g)
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 6.921g)
Which food is lower in glycemic index?
Maple sugar
Maple sugar is lower in glycemic index (difference - 63)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (11 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($4)

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.