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  6. Maple sugar vs. Welsh onion

Maple sugar vs. Welsh onion — In-Depth Nutrition Comparison

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Summary of differences between maple sugar and welsh onion

  • Maple sugar has more manganese, zinc, and calcium, while welsh onion has more vitamin K, vitamin C, vitamin A, fiber, phosphorus, vitamin B2, and vitamin B6.
  • Maple sugar covers your daily need for manganese, 186% more than welsh onion.
  • Maple sugar contains 12 times more zinc than welsh onion. While maple sugar contains 6.06mg of zinc, welsh onion contains only 0.52mg.
  • Welsh onion has a lower glycemic index. The glycemic index of welsh onion is 39, while the glycemic index of maple sugar is 63.

These are the specific foods used in this comparison Sugars, maple and Onions, welsh, raw.

Infographic

Maple sugar vs Welsh onion 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% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +29.2%
Contains more IronIron +32%
Contains more CopperCopper +41.4%
Contains more ZincZinc +1065.4%
Contains less SodiumSodium -35.3%
Contains more ManganeseManganese +3127.7%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +21.1%
Contains more PhosphorusPhosphorus +1533.3%

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +455.6%
Contains more Vitamin B2Vitamin B2 +592.3%
Contains more Vitamin B3Vitamin B3 +900%
Contains more Vitamin B5Vitamin B5 +252.1%
Contains more Vitamin B6Vitamin B6 +2300%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +152.4%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Welsh onion DV% diff.
Manganese 4.422mg 0.137mg 186%
Vitamin K 0µg 193.4µg 161%
Zinc 6.06mg 0.52mg 50%
Vitamin C 0mg 27mg 30%
Carbs 90.9g 6.5g 28%
Calories 354kcal 34kcal 16%
Fiber 0g 2.4g 10%
Calcium 90mg 18mg 7%
Phosphorus 3mg 49mg 7%
Vitamin B2 0.013mg 0.09mg 6%
Vitamin B6 0.003mg 0.072mg 5%
Iron 1.61mg 1.22mg 5%
Folate 0µg 16µg 4%
Protein 0.1g 1.9g 4%
Vitamin E 0mg 0.51mg 3%
Vitamin B1 0.009mg 0.05mg 3%
Copper 0.099mg 0.07mg 3%
Potassium 274mg 212mg 2%
Vitamin B3 0.04mg 0.4mg 2%
Vitamin B5 0.048mg 0.169mg 2%
Magnesium 19mg 23mg 1%
Choline 2.1mg 5.3mg 1%
Fats 0.2g 0.4g 0%
Net carbs 90.9g 4.1g N/A
Sugar 84.87g 2.18g N/A
Sodium 11mg 17mg 0%
Selenium 0.8µg 0.6µg 0%
Saturated fat 0.036g 0.067g 0%
Monounsaturated fat 0.064g 0.056g 0%
Polyunsaturated fat 0.1g 0.156g 0%
Tryptophan 0.021mg 0%
Threonine 0.074mg 0%
Isoleucine 0.081mg 0%
Leucine 0.113mg 0%
Lysine 0.095mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.061mg 0%
Valine 0.084mg 0%
Histidine 0.033mg 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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more CarbsCarbs +1298.5%
Contains more OtherOther +14.3%
Contains more ProteinProtein +1800%
Contains more FatsFats +100%
Contains more WaterWater +1031.3%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains less Sat. FatSaturated fat -46.3%
Contains more Mono. FatMonounsaturated fat +14.3%
Contains more Poly. FatPolyunsaturated fat +56%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.