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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, vitamin K, fiber, vitamin B2, phosphorus, and vitamin B6.
  • Daily need coverage for manganese for 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.
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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +62.1%
Contains more IronIron +96.3%
Contains more CopperCopper +19.3%
Contains more ZincZinc +1136.7%
Contains less SodiumSodium -68.6%
Contains more ManganeseManganese +1066.8%
Contains more SeleniumSelenium +166.7%
Contains more MagnesiumMagnesium +15.8%
Contains more PhosphorusPhosphorus +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.
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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +688.9%
Contains more Vitamin B2Vitamin B2 +823.1%
Contains more Vitamin B3Vitamin B3 +2027.5%
Contains more Vitamin B5Vitamin B5 +214.6%
Contains more Vitamin B6Vitamin B6 +2366.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1047.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +33.3%
Contains more CarbsCarbs +594.4%
Contains more OtherOther +19.4%
Contains more ProteinProtein +2760%
Contains more WaterWater +940.4%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +540%
Contains more Poly. FatPolyunsaturated fat +38.9%
Contains less Sat. FatSaturated 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 DV% diff.
Manganese 4.422mg 0.379mg 176%
Zinc 6.06mg 0.49mg 51%
Carbs 90.9g 13.09g 26%
Vitamin A 0µg 214µg 24%
Vitamin K 0µg 23.5µg 20%
Fiber 0g 4.4g 18%
Calories 354kcal 65kcal 14%
Iron 1.61mg 0.82mg 10%
Vitamin B2 0.013mg 0.12mg 8%
Calcium 90mg 25mg 7%
Phosphorus 3mg 51mg 7%
Protein 0.1g 2.86g 6%
Folate 0µg 19µg 5%
Vitamin B6 0.003mg 0.074mg 5%
Vitamin B3 0.04mg 0.851mg 5%
Vitamin B1 0.009mg 0.071mg 5%
Vitamin C 0mg 3.2mg 4%
Choline 2.1mg 24.1mg 4%
Vitamin E 0mg 0.38mg 3%
Potassium 274mg 169mg 3%
Copper 0.099mg 0.083mg 2%
Vitamin B5 0.048mg 0.151mg 2%
Sodium 11mg 35mg 1%
Selenium 0.8µg 0.3µg 1%
Magnesium 19mg 22mg 1%
Fats 0.2g 0.15g 0%
Net carbs 90.9g 8.69g N/A
Sugar 84.87g 3.12g N/A
Saturated fat 0.036g 0.031g 0%
Monounsaturated fat 0.064g 0.01g 0%
Polyunsaturated fat 0.1g 0.072g 0%
Tryptophan 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar Vegetable
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
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.