Maple sugar vs. Yam — In-Depth Nutrition Comparison
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Differences between maple sugar and yam
- Maple sugar is higher in manganese, zinc, and iron; however, yam is richer in vitamin B6, vitamin C, fiber, potassium, copper, vitamin B1, and phosphorus.
- Maple sugar's daily need coverage for manganese is 175% higher.
- Maple sugar has 25 times more zinc than yam. While maple sugar has 6.06mg of zinc, yam has only 0.24mg.
- Yam has a lower glycemic index (51) than maple sugar (63).
The food types used in this comparison are Sugars, maple and Yam, raw.
Infographic
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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.
| Contains more CalciumCalcium | +429.4% |
| Contains more IronIron | +198.1% |
| Contains more ZincZinc | +2425% |
| Contains more ManganeseManganese | +1013.9% |
| Contains more SeleniumSelenium | +14.3% |
| Contains more MagnesiumMagnesium | +10.5% |
| Contains more PotassiumPotassium | +197.8% |
| Contains more CopperCopper | +79.8% |
| Contains more PhosphorusPhosphorus | +1733.3% |
| Contains less SodiumSodium | -18.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1144.4% |
| Contains more Vitamin B2Vitamin B2 | +146.2% |
| Contains more Vitamin B3Vitamin B3 | +1280% |
| Contains more Vitamin B5Vitamin B5 | +554.2% |
| Contains more Vitamin B6Vitamin B6 | +9666.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +685.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.1 g
Fats:
0.2 g
Carbs:
90.9 g
Water:
8 g
Other:
0.8 g
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
| Contains more FatsFats | +17.6% |
| Contains more CarbsCarbs | +226% |
| Contains more ProteinProtein | +1430% |
| Contains more WaterWater | +770% |
~equal in
Other
~0.82g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.036 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.1 g
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
| Contains more Mono. FatMonounsaturated fat | +966.7% |
| Contains more Poly. FatPolyunsaturated fat | +31.6% |
~equal in
Saturated fat
~0.037g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 4.422mg | 0.397mg | 175% |
| Zinc | 6.06mg | 0.24mg | 53% |
| Vitamin B6 | 0.003mg | 0.293mg | 22% |
| Carbs | 90.9g | 27.88g | 21% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Fiber | 0g | 4.1g | 16% |
| Potassium | 274mg | 816mg | 16% |
| Iron | 1.61mg | 0.54mg | 13% |
| Calories | 354kcal | 118kcal | 12% |
| Copper | 0.099mg | 0.178mg | 9% |
| Vitamin B1 | 0.009mg | 0.112mg | 9% |
| Calcium | 90mg | 17mg | 7% |
| Phosphorus | 3mg | 55mg | 7% |
| Folate | 0µg | 23µg | 6% |
| Vitamin B5 | 0.048mg | 0.314mg | 5% |
| Choline | 2.1mg | 16.5mg | 3% |
| Protein | 0.1g | 1.53g | 3% |
| Vitamin B3 | 0.04mg | 0.552mg | 3% |
| Vitamin K | 0µg | 2.3µg | 2% |
| Vitamin E | 0mg | 0.35mg | 2% |
| Vitamin A | 0µg | 7µg | 1% |
| Vitamin B2 | 0.013mg | 0.032mg | 1% |
| Fats | 0.2g | 0.17g | 0% |
| Net carbs | 90.9g | 23.78g | N/A |
| Magnesium | 19mg | 21mg | 0% |
| Sugar | 84.87g | 0.5g | N/A |
| Sodium | 11mg | 9mg | 0% |
| Selenium | 0.8µg | 0.7µg | 0% |
| Saturated fat | 0.036g | 0.037g | 0% |
| Monounsaturated fat | 0.064g | 0.006g | 0% |
| Polyunsaturated fat | 0.1g | 0.076g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
91%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 84.37g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 12)
Which food is cheaper?
Yam is cheaper (difference - $3.8)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Saturated fat?
Maple sugar is lower in Saturated fat (difference - 0.001g)
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.