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  6. Maple sugar vs. Wild rice raw

Maple sugar vs. Wild rice raw — In-Depth Nutrition Comparison

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How are maple sugar and wild rice raw different?

  • Maple sugar is richer in manganese, while wild rice raw is higher in phosphorus, copper, vitamin B3, magnesium, vitamin B6, fiber, folate, vitamin B5, and vitamin B2.
  • Maple sugar covers your daily need for manganese, 134% more than wild rice raw.

Sugars, maple and Wild rice, raw types were used in this article.

Infographic

Maple sugar vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +328.6%
Contains more ManganeseManganese +232.7%
Contains more MagnesiumMagnesium +831.6%
Contains more PotassiumPotassium +55.8%
Contains more IronIron +21.7%
Contains more CopperCopper +429.3%
Contains more PhosphorusPhosphorus +14333.3%
Contains less SodiumSodium -36.4%
Contains more SeleniumSelenium +250%
~equal in Zinc ~5.96mg

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1177.8%
Contains more Vitamin B2Vitamin B2 +1915.4%
Contains more Vitamin B3Vitamin B3 +16732.5%
Contains more Vitamin B5Vitamin B5 +2137.5%
Contains more Vitamin B6Vitamin B6 +12933.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1566.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Wild rice raw DV% diff.
Manganese 4.422mg 1.329mg 134%
Phosphorus 3mg 433mg 61%
Copper 0.099mg 0.524mg 47%
Vitamin B3 0.04mg 6.733mg 42%
Magnesium 19mg 177mg 38%
Vitamin B6 0.003mg 0.391mg 30%
Protein 0.1g 14.73g 29%
Fiber 0g 6.2g 25%
Folate 0µg 95µg 24%
Vitamin B5 0.048mg 1.074mg 21%
Vitamin B2 0.013mg 0.262mg 19%
Vitamin B1 0.009mg 0.115mg 9%
Calcium 90mg 21mg 7%
Choline 2.1mg 35mg 6%
Vitamin E 0mg 0.82mg 5%
Potassium 274mg 427mg 5%
Carbs 90.9g 74.9g 5%
Iron 1.61mg 1.96mg 4%
Selenium 0.8µg 2.8µg 4%
Polyunsaturated fat 0.1g 0.676g 4%
Vitamin K 0µg 1.9µg 2%
Saturated fat 0.036g 0.156g 1%
Fats 0.2g 1.08g 1%
Zinc 6.06mg 5.96mg 1%
Calories 354kcal 357kcal 0%
Net carbs 90.9g 68.7g N/A
Sugar 84.87g 2.5g N/A
Sodium 11mg 7mg 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.064g 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more CarbsCarbs +21.4%
Contains more ProteinProtein +14630%
Contains more FatsFats +440%
Contains more OtherOther +91.3%
~equal in Water ~7.76g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -76.9%
Contains more Mono. FatMonounsaturated fat +148.4%
Contains more Poly. FatPolyunsaturated fat +576%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.