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  6. Maple sugar vs. Summer squash

Maple sugar vs. Summer squash — In-Depth Nutrition Comparison

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Differences between maple sugar and summer squash

  • Maple sugar is higher in manganese, zinc, iron, calcium, and copper; however, summer squash is richer in vitamin C, vitamin B6, vitamin B2, and folate.
  • Maple sugar's daily need coverage for manganese is 185% higher.
  • Maple sugar has 21 times more zinc than summer squash. While maple sugar has 6.06mg of zinc, summer squash has only 0.29mg.
  • Summer squash has a lower glycemic index (13) than maple sugar (63).

The food types used in this comparison are Sugars, maple and Squash, summer, all varieties, raw.

Infographic

Maple sugar vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +11.8%
Contains more CalciumCalcium +500%
Contains more IronIron +360%
Contains more CopperCopper +94.1%
Contains more ZincZinc +1989.7%
Contains more ManganeseManganese +2426.9%
Contains more SeleniumSelenium +300%
Contains more PhosphorusPhosphorus +1166.7%
Contains less SodiumSodium -81.8%
~equal in Potassium ~262mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +992.3%
Contains more Vitamin B3Vitamin B3 +1117.5%
Contains more Vitamin B5Vitamin B5 +222.9%
Contains more Vitamin B6Vitamin B6 +7166.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +219%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Summer squash DV% diff.
Manganese 4.422mg 0.175mg 185%
Zinc 6.06mg 0.29mg 52%
Carbs 90.9g 3.35g 29%
Vitamin C 0mg 17mg 19%
Calories 354kcal 16kcal 17%
Vitamin B6 0.003mg 0.218mg 17%
Iron 1.61mg 0.35mg 16%
Vitamin B2 0.013mg 0.142mg 10%
Calcium 90mg 15mg 8%
Folate 0µg 29µg 7%
Copper 0.099mg 0.051mg 5%
Phosphorus 3mg 38mg 5%
Fiber 0g 1.1g 4%
Vitamin K 0µg 3µg 3%
Vitamin B3 0.04mg 0.487mg 3%
Vitamin B1 0.009mg 0.048mg 3%
Vitamin B5 0.048mg 0.155mg 2%
Protein 0.1g 1.21g 2%
Vitamin A 0µg 10µg 1%
Vitamin E 0mg 0.12mg 1%
Choline 2.1mg 6.7mg 1%
Fructose 0.95g 1%
Selenium 0.8µg 0.2µg 1%
Fats 0.2g 0.18g 0%
Net carbs 90.9g 2.25g N/A
Magnesium 19mg 17mg 0%
Potassium 274mg 262mg 0%
Sugar 84.87g 2.2g N/A
Sodium 11mg 2mg 0%
Saturated fat 0.036g 0.044g 0%
Monounsaturated fat 0.064g 0.016g 0%
Polyunsaturated fat 0.1g 0.089g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 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% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more CarbsCarbs +2613.4%
Contains more OtherOther +29%
Contains more ProteinProtein +1110%
Contains more WaterWater +1083%
~equal in Fats ~0.18g

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -18.2%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +12.4%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.