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  6. Maple sugar vs. Spinach raw

Maple sugar vs. Spinach raw — In-Depth Nutrition Comparison

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What are the differences between maple sugar and spinach raw?

  • Maple sugar is higher in manganese and zinc, yet spinach raw is higher in vitamin K, vitamin A, folate, vitamin C, vitamin B6, magnesium, iron, and vitamin B2.
  • Spinach raw's daily need coverage for vitamin K is 402% more.
  • Maple sugar has 11 times more zinc than spinach raw. While maple sugar has 6.06mg of zinc, spinach raw has only 0.53mg.
  • The glycemic index of spinach raw is lower.

We used Sugars, maple and Spinach, raw types in this article.

Infographic

Maple sugar vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more ZincZinc +1043.4%
Contains less SodiumSodium -86.1%
Contains more ManganeseManganese +393%
Contains more MagnesiumMagnesium +315.8%
Contains more PotassiumPotassium +103.6%
Contains more IronIron +68.3%
Contains more CopperCopper +31.3%
Contains more PhosphorusPhosphorus +1533.3%
Contains more SeleniumSelenium +25%
~equal in Calcium ~99mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +766.7%
Contains more Vitamin B2Vitamin B2 +1353.8%
Contains more Vitamin B3Vitamin B3 +1710%
Contains more Vitamin B5Vitamin B5 +35.4%
Contains more Vitamin B6Vitamin B6 +6400%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +819%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Spinach raw DV% diff.
Vitamin K 0µg 482.9µg 402%
Manganese 4.422mg 0.897mg 153%
Vitamin A 0µg 469µg 52%
Zinc 6.06mg 0.53mg 50%
Folate 0µg 194µg 49%
Vitamin C 0mg 28.1mg 31%
Carbs 90.9g 3.63g 29%
Calories 354kcal 23kcal 17%
Vitamin B6 0.003mg 0.195mg 15%
Vitamin E 0mg 2.03mg 14%
Iron 1.61mg 2.71mg 14%
Vitamin B2 0.013mg 0.189mg 14%
Magnesium 19mg 79mg 14%
Fiber 0g 2.2g 9%
Potassium 274mg 558mg 8%
Phosphorus 3mg 49mg 7%
Protein 0.1g 2.86g 6%
Vitamin B1 0.009mg 0.078mg 6%
Vitamin B3 0.04mg 0.724mg 4%
Sodium 11mg 79mg 3%
Copper 0.099mg 0.13mg 3%
Choline 2.1mg 19.3mg 3%
Calcium 90mg 99mg 1%
Fats 0.2g 0.39g 0%
Net carbs 90.9g 1.43g N/A
Sugar 84.87g 0.42g N/A
Selenium 0.8µg 1µg 0%
Vitamin B5 0.048mg 0.065mg 0%
Saturated fat 0.036g 0.063g 0%
Monounsaturated fat 0.064g 0.01g 0%
Polyunsaturated fat 0.1g 0.165g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more CarbsCarbs +2404.1%
Contains more ProteinProtein +2760%
Contains more FatsFats +95%
Contains more WaterWater +1042.5%
Contains more OtherOther +115%

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% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated fat -42.9%
Contains more Mono. FatMonounsaturated fat +540%
Contains more Poly. FatPolyunsaturated fat +65%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.