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  6. Maple sugar vs. Sweet potato

Maple sugar vs. Sweet potato — In-Depth Nutrition Comparison

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What are the differences between maple sugar and sweet potato?

  • Maple sugar is higher in manganese, zinc, iron, and calcium, yet sweet potato is higher in vitamin A, vitamin B6, vitamin B5, fiber, phosphorus, and copper.
  • Sweet potato's daily need coverage for vitamin A is 284% more.
  • Maple sugar has 20 times more zinc than sweet potato. While maple sugar has 6.06mg of zinc, sweet potato has only 0.3mg.

We used Sugars, maple and Sweet potato, raw, unprepared types in this article.

Infographic

Maple sugar vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more CalciumCalcium +200%
Contains more IronIron +163.9%
Contains more ZincZinc +1920%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +1614%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +31.6%
Contains more PotassiumPotassium +23%
Contains more CopperCopper +52.5%
Contains more PhosphorusPhosphorus +1466.7%

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.
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 +369.2%
Contains more Vitamin B3Vitamin B3 +1292.5%
Contains more Vitamin B5Vitamin B5 +1566.7%
Contains more Vitamin B6Vitamin B6 +6866.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +485.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Sweet potato DV% diff.
Manganese 4.422mg 0.258mg 181%
Vitamin A 0µg 709µg 79%
Zinc 6.06mg 0.3mg 52%
Carbs 90.9g 20.12g 24%
Vitamin B6 0.003mg 0.209mg 16%
Vitamin B5 0.048mg 0.8mg 15%
Calories 354kcal 86kcal 13%
Iron 1.61mg 0.61mg 13%
Fiber 0g 3g 12%
Phosphorus 3mg 47mg 6%
Copper 0.099mg 0.151mg 6%
Vitamin B1 0.009mg 0.078mg 6%
Calcium 90mg 30mg 6%
Starch 12.65g 5%
Vitamin B2 0.013mg 0.061mg 4%
Folate 0µg 11µg 3%
Protein 0.1g 1.57g 3%
Vitamin B3 0.04mg 0.557mg 3%
Vitamin C 0mg 2.4mg 3%
Vitamin K 0µg 1.8µg 2%
Sodium 11mg 55mg 2%
Vitamin E 0mg 0.26mg 2%
Choline 2.1mg 12.3mg 2%
Potassium 274mg 337mg 2%
Polyunsaturated fat 0.1g 0.014g 1%
Fructose 0.7g 1%
Magnesium 19mg 25mg 1%
Fats 0.2g 0.05g 0%
Net carbs 90.9g 17.12g N/A
Sugar 84.87g 4.18g N/A
Selenium 0.8µg 0.6µg 0%
Saturated fat 0.036g 0.018g 0%
Monounsaturated fat 0.064g 0.001g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more FatsFats +300%
Contains more CarbsCarbs +351.8%
Contains more ProteinProtein +1470%
Contains more WaterWater +866%
Contains more OtherOther +22.5%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +6300%
Contains more Poly. FatPolyunsaturated fat +614.3%
Contains less Sat. FatSaturated fat -50%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.