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  6. Hazelnut vs. Maple sugar

Hazelnut vs. Maple sugar — In-Depth Nutrition Comparison

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Significant differences between hazelnut and maple sugar

  • Hazelnut is richer in copper, vitamin E, manganese, vitamin B1, vitamin B6, phosphorus, fiber, iron, and magnesium, while maple sugar is higher in zinc.
  • Hazelnut covers your daily copper needs 181% more than maple sugar.
  • Maple sugar has a higher glycemic index (63) than hazelnut (15).

Specific food types used in this comparison are Nuts, hazelnuts or filberts and Sugars, maple.

Infographic

Hazelnut vs Maple sugar 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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%
Contains more MagnesiumMagnesium +757.9%
Contains more CalciumCalcium +26.7%
Contains more PotassiumPotassium +148.2%
Contains more IronIron +191.9%
Contains more CopperCopper +1642.4%
Contains more PhosphorusPhosphorus +9566.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +39.6%
Contains more SeleniumSelenium +200%
Contains more ZincZinc +147.3%

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +7044.4%
Contains more Vitamin B2Vitamin B2 +769.2%
Contains more Vitamin B3Vitamin B3 +4400%
Contains more Vitamin B5Vitamin B5 +1812.5%
Contains more Vitamin B6Vitamin B6 +18666.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +2071.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hazelnut Maple sugar DV% diff.
Copper 1.725mg 0.099mg 181%
Monounsaturated fat 45.652g 0.064g 114%
Vitamin E 15.03mg 0mg 100%
Fats 60.75g 0.2g 93%
Manganese 6.175mg 4.422mg 76%
Vitamin B1 0.643mg 0.009mg 53%
Polyunsaturated fat 7.92g 0.1g 52%
Vitamin B6 0.563mg 0.003mg 43%
Phosphorus 290mg 3mg 41%
Fiber 9.7g 0g 39%
Iron 4.7mg 1.61mg 39%
Magnesium 163mg 19mg 34%
Zinc 2.45mg 6.06mg 33%
Protein 14.95g 0.1g 30%
Folate 113µg 0µg 28%
Carbs 16.7g 90.9g 25%
Saturated fat 4.464g 0.036g 20%
Vitamin B5 0.918mg 0.048mg 17%
Calories 628kcal 354kcal 14%
Potassium 680mg 274mg 12%
Vitamin K 14.2µg 0µg 12%
Vitamin B3 1.8mg 0.04mg 11%
Vitamin B2 0.113mg 0.013mg 8%
Choline 45.6mg 2.1mg 8%
Vitamin C 6.3mg 0mg 7%
Selenium 2.4µg 0.8µg 3%
Calcium 114mg 90mg 2%
Net carbs 7g 90.9g N/A
Sugar 4.34g 84.87g N/A
Starch 0.48g 0%
Sodium 0mg 11mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.193mg 0%
Threonine 0.497mg 0%
Isoleucine 0.545mg 0%
Leucine 1.063mg 0%
Lysine 0.42mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.663mg 0%
Valine 0.701mg 0%
Histidine 0.432mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +14850%
Contains more FatsFats +30275%
Contains more OtherOther +186.3%
Contains more CarbsCarbs +444.3%
Contains more WaterWater +50.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +71231.3%
Contains more Poly. FatPolyunsaturated fat +7820%
Contains less Sat. FatSaturated fat -99.2%

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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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/nutrients
  2. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.