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Maple sugar vs. Vegetable — In-Depth Nutrition Comparison

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The main differences between Maple sugar and Vegetable

  • Maple sugar has more Manganese, Zinc, Iron, and Calcium, however, Vegetable has more Vitamin A RAE, Vitamin K, Fiber, Vitamin B2, Phosphorus, and Vitamin B6.
  • Daily need coverage for Manganese from Maple sugar is 176% higher.
  • Vegetable has 12 times less Zinc than Maple sugar. Maple sugar has 6.06mg of Zinc, while Vegetable has 0.49mg.

Food types used in this article are Sugars, maple and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Maple sugar vs Vegetable 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.
Contains more Calcium +260%
Contains more Iron +96.3%
Contains more Potassium +62.1%
Contains less Sodium -68.6%
Contains more Zinc +1136.7%
Contains more Copper +19.3%
Contains more Manganese +1066.8%
Contains more Selenium +166.7%
Contains more Magnesium +15.8%
Contains more Phosphorus +1600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 61% 14% 2% 25% 2% 166% 33% 577% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +260%
Contains more Iron +96.3%
Contains more Potassium +62.1%
Contains less Sodium -68.6%
Contains more Zinc +1136.7%
Contains more Copper +19.3%
Contains more Manganese +1066.8%
Contains more Selenium +166.7%
Contains more Magnesium +15.8%
Contains more Phosphorus +1600%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +688.9%
Contains more Vitamin B2 +823.1%
Contains more Vitamin B3 +2027.5%
Contains more Vitamin B5 +214.6%
Contains more Vitamin B6 +2366.7%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +688.9%
Contains more Vitamin B2 +823.1%
Contains more Vitamin B3 +2027.5%
Contains more Vitamin B5 +214.6%
Contains more Vitamin B6 +2366.7%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +33.3%
Contains more Carbs +594.4%
Contains more Other +19.4%
Contains more Protein +2760%
Contains more Water +940.4%
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Fats +33.3%
Contains more Carbs +594.4%
Contains more Other +19.4%
Contains more Protein +2760%
Contains more Water +940.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +540%
Contains more Polyunsaturated fat +38.9%
Contains less Saturated Fat -13.9%
18% 32% 50%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.1 g
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +540%
Contains more Polyunsaturated fat +38.9%
Contains less Saturated Fat -13.9%

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 Vegetable
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
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Maple sugar Vegetable Opinion
Net carbs 90.9g 8.69g Maple sugar
Protein 0.1g 2.86g Vegetable
Fats 0.2g 0.15g Maple sugar
Carbs 90.9g 13.09g Maple sugar
Calories 354kcal 65kcal Maple sugar
Sugar 84.87g 3.12g Vegetable
Fiber 0g 4.4g Vegetable
Calcium 90mg 25mg Maple sugar
Iron 1.61mg 0.82mg Maple sugar
Magnesium 19mg 22mg Vegetable
Phosphorus 3mg 51mg Vegetable
Potassium 274mg 169mg Maple sugar
Sodium 11mg 35mg Maple sugar
Zinc 6.06mg 0.49mg Maple sugar
Copper 0.099mg 0.083mg Maple sugar
Manganese 4.422mg 0.379mg Maple sugar
Selenium 0.8µg 0.3µg Maple sugar
Vitamin A 0IU 4277IU Vegetable
Vitamin A RAE 0µg 214µg Vegetable
Vitamin E 0mg 0.38mg Vegetable
Vitamin C 0mg 3.2mg Vegetable
Vitamin B1 0.009mg 0.071mg Vegetable
Vitamin B2 0.013mg 0.12mg Vegetable
Vitamin B3 0.04mg 0.851mg Vegetable
Vitamin B5 0.048mg 0.151mg Vegetable
Vitamin B6 0.003mg 0.074mg Vegetable
Folate 0µg 19µg Vegetable
Vitamin K 0µg 23.5µg Vegetable
Tryptophan 0.029mg Vegetable
Threonine 0.115mg Vegetable
Isoleucine 0.139mg Vegetable
Leucine 0.19mg Vegetable
Lysine 0.17mg Vegetable
Methionine 0.034mg Vegetable
Phenylalanine 0.12mg Vegetable
Valine 0.149mg Vegetable
Histidine 0.073mg Vegetable
Saturated Fat 0.036g 0.031g Vegetable
Monounsaturated Fat 0.064g 0.01g Maple sugar
Polyunsaturated fat 0.1g 0.072g Maple sugar

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar Vegetable
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Vegetable
Minerals Daily Need Coverage Score
91%
Maple sugar
19%
Vegetable

Comparison summary

Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 81.75g)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $3.5)
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Maple sugar
Maple sugar is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Maple sugar
Maple sugar is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.