Oatmeal vs. Maple sugar — In-Depth Nutrition Comparison
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Summary of differences between oatmeal and maple sugar
- Oatmeal has more iron, vitamin B6, vitamin B1, vitamin B3, vitamin B2, folate, phosphorus, and vitamin A, while maple sugar has more manganese and zinc.
- Maple sugar covers your daily need for manganese, 168% more than oatmeal.
- Maple sugar has a lower glycemic index. The glycemic index of maple sugar is 63, while the glycemic index of oatmeal is 79.
These are the specific foods used in this comparison Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Sugars, maple.
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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 MagnesiumMagnesium | +36.8% |
| Contains more IronIron | +270.2% |
| Contains more PhosphorusPhosphorus | +2466.7% |
| Contains more SeleniumSelenium | +525% |
| Contains more CalciumCalcium | +12.5% |
| Contains more PotassiumPotassium | +349.2% |
| Contains more CopperCopper | +50% |
| Contains more ZincZinc | +877.4% |
| Contains less SodiumSodium | -77.6% |
| Contains more ManganeseManganese | +692.5% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2788.9% |
| Contains more Vitamin B2Vitamin B2 | +1553.8% |
| Contains more Vitamin B3Vitamin B3 | +7462.5% |
| Contains more Vitamin B5Vitamin B5 | +560.4% |
| Contains more Vitamin B6Vitamin B6 | +9566.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +123.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
0.1 g
Fats:
0.2 g
Carbs:
90.9 g
Water:
8 g
Other:
0.8 g
| Contains more ProteinProtein | +2270% |
| Contains more FatsFats | +580% |
| Contains more WaterWater | +950.4% |
| Contains more CarbsCarbs | +678.9% |
| Contains more OtherOther | +40.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
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 | +510.9% |
| Contains more Poly. FatPolyunsaturated fat | +326% |
| Contains less Sat. FatSaturated fat | -84.1% |
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 price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.558mg | 4.422mg | 168% |
| Iron | 5.96mg | 1.61mg | 54% |
| Zinc | 0.62mg | 6.06mg | 49% |
| Carbs | 11.67g | 90.9g | 26% |
| Vitamin B6 | 0.29mg | 0.003mg | 22% |
| Vitamin B1 | 0.26mg | 0.009mg | 21% |
| Vitamin B3 | 3.025mg | 0.04mg | 19% |
| Vitamin B2 | 0.215mg | 0.013mg | 16% |
| Vitamin A | 130µg | 0µg | 14% |
| Calories | 68kcal | 354kcal | 14% |
| Folate | 44µg | 0µg | 11% |
| Phosphorus | 77mg | 3mg | 11% |
| Selenium | 5µg | 0.8µg | 8% |
| Fiber | 1.7g | 0g | 7% |
| Potassium | 61mg | 274mg | 6% |
| Protein | 2.37g | 0.1g | 5% |
| Vitamin B5 | 0.317mg | 0.048mg | 5% |
| Starch | 10.37g | 4% | |
| Copper | 0.066mg | 0.099mg | 4% |
| Sodium | 49mg | 11mg | 2% |
| Magnesium | 26mg | 19mg | 2% |
| Fats | 1.36g | 0.2g | 2% |
| Polyunsaturated fat | 0.426g | 0.1g | 2% |
| Calcium | 80mg | 90mg | 1% |
| Saturated fat | 0.226g | 0.036g | 1% |
| Monounsaturated fat | 0.391g | 0.064g | 1% |
| Net carbs | 9.97g | 90.9g | N/A |
| Sugar | 0.46g | 84.87g | N/A |
| Vitamin E | 0.07mg | 0mg | 0% |
| Vitamin K | 0.4µg | 0µg | 0% |
| Trans fat | 0.003g | N/A | |
| Choline | 4.7mg | 2.1mg | 0% |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 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
26%
1%
Minerals Daily Need Coverage Score
45%
91%
Comparison summary
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 84.41g)
Which food is cheaper?
Oatmeal is cheaper (difference - $4)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Maple sugar contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Maple sugar is lower in Saturated fat (difference - 0.19g)
Which food is lower in glycemic index?
Maple sugar is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
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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.