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  6. Peanut butter vs. Maple sugar

Peanut butter vs. Maple sugar — In-Depth Nutrition Comparison

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How are peanut butter and maple sugar different?

  • Peanut butter is richer in vitamin B3, vitamin E, phosphorus, copper, magnesium, vitamin B6, and vitamin B5, while maple sugar is higher in manganese and zinc.
  • Maple sugar covers your daily need for manganese, 120% more than peanut butter.
  • Maple sugar is lower in saturated fat.
  • Maple sugar has a higher glycemic index (63) than peanut butter (14).

Peanut butter, smooth style, without salt and Sugars, maple types were used in this article.

Infographic

Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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 +784.2%
Contains more PotassiumPotassium +103.6%
Contains more CopperCopper +326.3%
Contains more PhosphorusPhosphorus +11066.7%
Contains more SeleniumSelenium +412.5%
Contains more CalciumCalcium +83.7%
Contains more ZincZinc +141.4%
Contains less SodiumSodium -35.3%
Contains more ManganeseManganese +165.6%
~equal in Iron ~1.61mg

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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1566.7%
Contains more Vitamin B2Vitamin B2 +1376.9%
Contains more Vitamin B3Vitamin B3 +32680%
Contains more Vitamin B5Vitamin B5 +2268.8%
Contains more Vitamin B6Vitamin B6 +14600%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +2900%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Maple sugar DV% diff.
Manganese 1.665mg 4.422mg 120%
Polyunsaturated fat 12.535g 0.1g 83%
Vitamin B3 13.112mg 0.04mg 82%
Fats 51.36g 0.2g 79%
Monounsaturated fat 25.941g 0.064g 65%
Vitamin E 9.1mg 0mg 61%
Phosphorus 335mg 3mg 47%
Saturated fat 10.325g 0.036g 47%
Protein 22.21g 0.1g 44%
Copper 0.422mg 0.099mg 36%
Magnesium 168mg 19mg 35%
Vitamin B6 0.441mg 0.003mg 34%
Zinc 2.51mg 6.06mg 32%
Carbs 22.31g 90.9g 23%
Vitamin B5 1.137mg 0.048mg 22%
Folate 87µg 0µg 22%
Fiber 5g 0g 20%
Vitamin B2 0.192mg 0.013mg 14%
Calories 598kcal 354kcal 12%
Vitamin B1 0.15mg 0.009mg 12%
Choline 63mg 2.1mg 11%
Potassium 558mg 274mg 8%
Selenium 4.1µg 0.8µg 6%
Calcium 49mg 90mg 4%
Iron 1.74mg 1.61mg 2%
Starch 3.56g 1%
Net carbs 17.31g 90.9g N/A
Sugar 10.49g 84.87g N/A
Sodium 17mg 11mg 0%
Vitamin K 0.3µg 0µg 0%
Trans fat 0.075g N/A
Tryptophan 0.231mg 0%
Threonine 0.525mg 0%
Isoleucine 0.616mg 0%
Leucine 1.546mg 0%
Lysine 0.681mg 0%
Methionine 0.265mg 0%
Phenylalanine 1.202mg 0%
Valine 0.782mg 0%
Histidine 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +22110%
Contains more FatsFats +25580%
Contains more OtherOther +261.3%
Contains more CarbsCarbs +307.4%
Contains more WaterWater +550.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 +40432.8%
Contains more Poly. FatPolyunsaturated fat +12435%
Contains less Sat. FatSaturated fat -99.7%

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.