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  6. Maple sugar vs. Whey

Maple sugar vs. Whey — In-Depth Nutrition Comparison

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The main differences between maple sugar and whey

  • Maple sugar has more manganese, zinc, iron, and copper; however, whey has more vitamin B12, vitamin B2, vitamin B5, and phosphorus.
  • Daily need coverage for manganese for maple sugar is 192% higher.
  • Whey has 47 times less zinc than maple sugar. Maple sugar has 6.06mg of zinc, while whey has 0.13mg.
  • Maple sugar has a higher glycemic index than whey.

Food types used in this article are Sugars, maple and Whey, sweet, fluid.

Infographic

Maple sugar vs Whey 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%
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +91.5%
Contains more PotassiumPotassium +70.2%
Contains more IronIron +2583.3%
Contains more CopperCopper +2375%
Contains more ZincZinc +4561.5%
Contains less SodiumSodium -79.6%
Contains more ManganeseManganese +442100%
Contains more PhosphorusPhosphorus +1433.3%
Contains more SeleniumSelenium +137.5%

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.
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%
Whey
Whey
10
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +1115.4%
Contains more Vitamin B3Vitamin B3 +85%
Contains more Vitamin B5Vitamin B5 +697.9%
Contains more Vitamin B6Vitamin B6 +933.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +661.9%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Whey DV% diff.
Manganese 4.422mg 0.001mg 192%
Zinc 6.06mg 0.13mg 54%
Carbs 90.9g 5.14g 29%
Iron 1.61mg 0.06mg 19%
Calories 354kcal 27kcal 16%
Vitamin B12 0µg 0.28µg 12%
Copper 0.099mg 0.004mg 11%
Vitamin B2 0.013mg 0.158mg 11%
Vitamin B5 0.048mg 0.383mg 7%
Phosphorus 3mg 46mg 6%
Calcium 90mg 47mg 4%
Potassium 274mg 161mg 3%
Magnesium 19mg 8mg 3%
Choline 2.1mg 16mg 3%
Vitamin B6 0.003mg 0.031mg 2%
Protein 0.1g 0.85g 2%
Selenium 0.8µg 1.9µg 2%
Vitamin B1 0.009mg 0.036mg 2%
Sodium 11mg 54mg 2%
Polyunsaturated fat 0.1g 0.011g 1%
Cholesterol 0mg 2mg 1%
Saturated fat 0.036g 0.23g 1%
Fats 0.2g 0.36g 0%
Vitamin C 0mg 0.1mg 0%
Net carbs 90.9g 5.14g N/A
Sugar 84.87g 5.14g N/A
Vitamin A 0µg 3µg 0%
Vitamin B3 0.04mg 0.074mg 0%
Folate 0µg 1µg 0%
Monounsaturated fat 0.064g 0.1g 0%
Tryptophan 0.013mg 0%
Threonine 0.054mg 0%
Isoleucine 0.047mg 0%
Leucine 0.078mg 0%
Lysine 0.068mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.027mg 0%
Valine 0.046mg 0%
Histidine 0.016mg 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
Whey
Whey
3
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more CarbsCarbs +1668.5%
Contains more OtherOther +50.9%
Contains more ProteinProtein +750%
Contains more FatsFats +80%
Contains more WaterWater +1064%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated fat -84.3%
Contains more Poly. FatPolyunsaturated fat +809.1%
Contains more Mono. FatMonounsaturated fat +56.3%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.