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Maple sugar vs. Winged bean — In-Depth Nutrition Comparison

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How are maple sugar and winged bean different?

  • Maple sugar is higher in manganese, zinc, and calcium; however, winged bean is richer in copper, vitamin B1, vitamin B2, vitamin B3, potassium, phosphorus, and vitamin B6.
  • Daily need coverage for manganese for maple sugar is 169% higher.
  • Maple sugar contains 4 times more zinc than winged bean. While maple sugar contains 6.06mg of zinc, winged bean contains only 1.39mg.
  • Winged bean has a lower glycemic index (32) than maple sugar (63).

Sugars, maple and Winged bean tuber, raw are the varieties used in this article.

Infographic

Maple sugar vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more CalciumCalcium +200%
Contains more ZincZinc +336%
Contains less SodiumSodium -68.6%
Contains more ManganeseManganese +731.2%
Contains more SeleniumSelenium +14.3%
Contains more MagnesiumMagnesium +26.3%
Contains more PotassiumPotassium +113.9%
Contains more IronIron +24.2%
Contains more CopperCopper +1300%
Contains more PhosphorusPhosphorus +1400%

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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +4111.1%
Contains more Vitamin B2Vitamin B2 +1046.2%
Contains more Vitamin B3Vitamin B3 +4000%
Contains more Vitamin B5Vitamin B5 +141.7%
Contains more Vitamin B6Vitamin B6 +2400%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more CarbsCarbs +223.5%
Contains more ProteinProtein +11500%
Contains more FatsFats +350%
Contains more WaterWater +617.5%
Contains more OtherOther +150%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +265.6%
Contains more Poly. FatPolyunsaturated fat +74%

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 Winged bean
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Maple sugar Winged bean DV% diff.
Manganese 4.422mg 0.532mg 169%
Copper 0.099mg 1.386mg 143%
Zinc 6.06mg 1.39mg 42%
Vitamin B1 0.009mg 0.379mg 31%
Protein 0.1g 11.6g 23%
Carbs 90.9g 28.1g 21%
Calories 354kcal 148kcal 10%
Vitamin B3 0.04mg 1.64mg 10%
Vitamin B2 0.013mg 0.149mg 10%
Potassium 274mg 586mg 9%
Phosphorus 3mg 45mg 6%
Calcium 90mg 30mg 6%
Vitamin B6 0.003mg 0.075mg 6%
Folate 0µg 19µg 5%
Iron 1.61mg 2mg 5%
Saturated fat 0.036g 0.222g 1%
Sodium 11mg 35mg 1%
Magnesium 19mg 24mg 1%
Fats 0.2g 0.9g 1%
Vitamin B5 0.048mg 0.116mg 1%
Net carbs 90.9g 28.1g N/A
Sugar 84.87g N/A
Selenium 0.8µg 0.7µg 0%
Choline 2.1mg 0%
Monounsaturated fat 0.064g 0.234g 0%
Polyunsaturated fat 0.1g 0.174g 0%
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
15%
Winged bean
Minerals Daily Need Coverage Score
91%
Maple sugar
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 84.87g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 31)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $3.5)
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 0.186g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.