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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 RAE, Vitamin B6, Vitamin B5, Fiber, Phosphorus, and Copper.
  • Maple sugar's daily need coverage for Manganese is 181% 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.
Maple sugar
Maple sugar
6
:
4
Sweet potato
Sweet potato
Contains more Calcium +200%
Contains more Iron +163.9%
Contains less Sodium -80%
Contains more Zinc +1920%
Contains more Manganese +1614%
Contains more Selenium +33.3%
Contains more Magnesium +31.6%
Contains more Phosphorus +1466.7%
Contains more Potassium +23%
Contains more Copper +52.5%
Maple sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 61% 14% 2% 25% 2% 166% 33% 577% 5%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Calcium +200%
Contains more Iron +163.9%
Contains less Sodium -80%
Contains more Zinc +1920%
Contains more Manganese +1614%
Contains more Selenium +33.3%
Contains more Magnesium +31.6%
Contains more Phosphorus +1466.7%
Contains more Potassium +23%
Contains more Copper +52.5%

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.
Maple sugar
Maple sugar
0
:
10
Sweet potato
Sweet potato
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +766.7%
Contains more Vitamin B2 +369.2%
Contains more Vitamin B3 +1292.5%
Contains more Vitamin B5 +1566.7%
Contains more Vitamin B6 +6866.7%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Maple sugar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 3% 1% 3% 1% 0% 0% 0%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +766.7%
Contains more Vitamin B2 +369.2%
Contains more Vitamin B3 +1292.5%
Contains more Vitamin B5 +1566.7%
Contains more Vitamin B6 +6866.7%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Maple sugar
Maple sugar
2
:
3
Sweet potato
Sweet potato
Contains more Fats +300%
Contains more Carbs +351.8%
Contains more Protein +1470%
Contains more Water +866%
Contains more Other +22.5%
Maple sugar
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Fats +300%
Contains more Carbs +351.8%
Contains more Protein +1470%
Contains more Water +866%
Contains more Other +22.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Maple sugar
Maple sugar
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +6300%
Contains more Polyunsaturated fat +614.3%
Contains less Saturated Fat -50%
Maple sugar
18% 32% 50%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.1 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +6300%
Contains more Polyunsaturated fat +614.3%
Contains less Saturated Fat -50%

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 Sweet potato
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Maple sugar Sweet potato Opinion
Net carbs 90.9g 17.12g Maple sugar
Protein 0.1g 1.57g Sweet potato
Fats 0.2g 0.05g Maple sugar
Carbs 90.9g 20.12g Maple sugar
Calories 354kcal 86kcal Maple sugar
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 84.87g 4.18g Sweet potato
Fiber 0g 3g Sweet potato
Calcium 90mg 30mg Maple sugar
Iron 1.61mg 0.61mg Maple sugar
Magnesium 19mg 25mg Sweet potato
Phosphorus 3mg 47mg Sweet potato
Potassium 274mg 337mg Sweet potato
Sodium 11mg 55mg Maple sugar
Zinc 6.06mg 0.3mg Maple sugar
Copper 0.099mg 0.151mg Sweet potato
Manganese 4.422mg 0.258mg Maple sugar
Selenium 0.8µg 0.6µg Maple sugar
Vitamin A 0IU 14187IU Sweet potato
Vitamin A RAE 0µg 709µg Sweet potato
Vitamin E 0mg 0.26mg Sweet potato
Vitamin C 0mg 2.4mg Sweet potato
Vitamin B1 0.009mg 0.078mg Sweet potato
Vitamin B2 0.013mg 0.061mg Sweet potato
Vitamin B3 0.04mg 0.557mg Sweet potato
Vitamin B5 0.048mg 0.8mg Sweet potato
Vitamin B6 0.003mg 0.209mg Sweet potato
Folate 0µg 11µg Sweet potato
Vitamin K 0µg 1.8µg Sweet potato
Tryptophan 0.031mg Sweet potato
Threonine 0.083mg Sweet potato
Isoleucine 0.055mg Sweet potato
Leucine 0.092mg Sweet potato
Lysine 0.066mg Sweet potato
Methionine 0.029mg Sweet potato
Phenylalanine 0.089mg Sweet potato
Valine 0.086mg Sweet potato
Histidine 0.031mg Sweet potato
Saturated Fat 0.036g 0.018g Sweet potato
Monounsaturated Fat 0.064g 0.001g Maple sugar
Polyunsaturated fat 0.1g 0.014g Maple sugar

Which food is preferable for your diet?

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

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
85%
Sweet potato
Minerals Daily Need Coverage Score
91%
Maple sugar
20%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 80.69g)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.018g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $3.8)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 44mg)
Which food is lower in glycemic index?
Maple sugar
Maple sugar is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.