Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Oats
  5. Compare
  6. Oats vs. Maple sugar

Oats vs. Maple sugar — In-Depth Nutrition Comparison

Compare

How are oats and maple sugar different?

  • Oats are richer in phosphorus, vitamin B1, copper, fiber, iron, magnesium, vitamin B5, manganese, and folate, while maple sugar is higher in zinc.
  • Oats cover your daily need for phosphorus, 74% more than maple sugar.

Oats and Sugars, maple types were used in this article.

Infographic

Oats 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.
Oats
Oats
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 +831.6%
Contains more PotassiumPotassium +56.6%
Contains more IronIron +193.2%
Contains more CopperCopper +532.3%
Contains more PhosphorusPhosphorus +17333.3%
Contains less SodiumSodium -81.8%
Contains more CalciumCalcium +66.7%
Contains more ZincZinc +52.6%
~equal in Manganese ~4.422mg

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.
Oats
Oats
6
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% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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 B1Vitamin B1 +8377.8%
Contains more Vitamin B2Vitamin B2 +969.2%
Contains more Vitamin B3Vitamin B3 +2302.5%
Contains more Vitamin B5Vitamin B5 +2710.4%
Contains more Vitamin B6Vitamin B6 +3866.7%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Oats Maple sugar DV% diff.
Phosphorus 523mg 3mg 74%
Vitamin B1 0.763mg 0.009mg 63%
Copper 0.626mg 0.099mg 59%
Fiber 10.6g 0g 42%
Iron 4.72mg 1.61mg 39%
Magnesium 177mg 19mg 38%
Protein 16.89g 0.1g 34%
Vitamin B5 1.349mg 0.048mg 26%
Manganese 4.916mg 4.422mg 21%
Zinc 3.97mg 6.06mg 19%
Polyunsaturated fat 2.535g 0.1g 16%
Folate 56µg 0µg 14%
Fats 6.9g 0.2g 10%
Vitamin B2 0.139mg 0.013mg 10%
Vitamin B6 0.119mg 0.003mg 9%
Carbs 66.27g 90.9g 8%
Vitamin B3 0.961mg 0.04mg 6%
Potassium 429mg 274mg 5%
Monounsaturated fat 2.178g 0.064g 5%
Saturated fat 1.217g 0.036g 5%
Calcium 54mg 90mg 4%
Calories 389kcal 354kcal 2%
Selenium 0.8µg 1%
Net carbs 55.67g 90.9g N/A
Sugar 84.87g N/A
Sodium 2mg 11mg 0%
Choline 2.1mg 0%
Tryptophan 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.694mg 0%
Leucine 1.284mg 0%
Lysine 0.701mg 0%
Methionine 0.312mg 0%
Phenylalanine 0.895mg 0%
Valine 0.937mg 0%
Histidine 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +16790%
Contains more FatsFats +3350%
Contains more OtherOther +115%
Contains more CarbsCarbs +37.2%
~equal in Water ~8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 +3303.1%
Contains more Poly. FatPolyunsaturated fat +2435%
Contains less Sat. FatSaturated fat -97%

People also compare

Oats
Oats vs Wheat
Wheat
Oats
Oats vs Arborio rice
Arborio rice
Oats
Oats vs Glutinous rice
Glutinous rice
Maple sugar
Maple sugar vs Corn syrup
Corn syrup
Maple sugar
Maple sugar vs Maple syrup
Maple syrup
Maple sugar
Maple sugar vs Snickers
Snickers

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.