Pecan vs. Maple sugar — In-Depth Nutrition Comparison
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Important differences between pecan and maple sugar
- Pecan has more copper, vitamin B1, phosphorus, fiber, magnesium, vitamin B5, vitamin B6, and iron; however, maple sugar is richer in zinc.
- Pecan's daily need coverage for copper is 122% more.
- Maple sugar contains less saturated fat.
- Maple sugar has a higher glycemic index. The glycemic index of maple sugar is 63, while the glycemic index of pecan is 10.
The food varieties used in the comparison are Nuts, pecans and Sugars, maple.
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 MagnesiumMagnesium | +536.8% |
| Contains more PotassiumPotassium | +49.6% |
| Contains more IronIron | +57.1% |
| Contains more CopperCopper | +1112.1% |
| Contains more PhosphorusPhosphorus | +9133.3% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +375% |
| Contains more CalciumCalcium | +28.6% |
| Contains more ZincZinc | +33.8% |
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 | +7233.3% |
| Contains more Vitamin B2Vitamin B2 | +900% |
| Contains more Vitamin B3Vitamin B3 | +2817.5% |
| Contains more Vitamin B5Vitamin B5 | +1697.9% |
| Contains more Vitamin B6Vitamin B6 | +6900% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +1828.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.17 g
Fats:
71.97 g
Carbs:
13.86 g
Water:
3.52 g
Other:
1.48 g
Protein:
0.1 g
Fats:
0.2 g
Carbs:
90.9 g
Water:
8 g
Other:
0.8 g
| Contains more ProteinProtein | +9070% |
| Contains more FatsFats | +35885% |
| Contains more OtherOther | +85% |
| Contains more CarbsCarbs | +555.8% |
| Contains more WaterWater | +127.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.18 g
Monounsaturated fat:
Mono. Fat
40.801 g
Polyunsaturated fat:
Poly. Fat
21.614 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 | +63651.6% |
| Contains more Poly. FatPolyunsaturated fat | +21514% |
| Contains less Sat. FatSaturated fat | -99.4% |
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 minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 21.614g | 0.1g | 143% |
| Copper | 1.2mg | 0.099mg | 122% |
| Fats | 71.97g | 0.2g | 110% |
| Monounsaturated fat | 40.801g | 0.064g | 102% |
| Vitamin B1 | 0.66mg | 0.009mg | 54% |
| Phosphorus | 277mg | 3mg | 39% |
| Fiber | 9.6g | 0g | 38% |
| Saturated fat | 6.18g | 0.036g | 28% |
| Carbs | 13.86g | 90.9g | 26% |
| Magnesium | 121mg | 19mg | 24% |
| Protein | 9.17g | 0.1g | 18% |
| Calories | 691kcal | 354kcal | 17% |
| Vitamin B5 | 0.863mg | 0.048mg | 16% |
| Vitamin B6 | 0.21mg | 0.003mg | 16% |
| Zinc | 4.53mg | 6.06mg | 14% |
| Iron | 2.53mg | 1.61mg | 12% |
| Vitamin E | 1.4mg | 0mg | 9% |
| Vitamin B2 | 0.13mg | 0.013mg | 9% |
| Choline | 40.5mg | 2.1mg | 7% |
| Vitamin B3 | 1.167mg | 0.04mg | 7% |
| Folate | 22µg | 0µg | 6% |
| Selenium | 3.8µg | 0.8µg | 5% |
| Potassium | 410mg | 274mg | 4% |
| Manganese | 4.5mg | 4.422mg | 3% |
| Vitamin K | 3.5µg | 0µg | 3% |
| Calcium | 70mg | 90mg | 2% |
| Vitamin C | 1.1mg | 0mg | 1% |
| Net carbs | 4.26g | 90.9g | N/A |
| Sugar | 3.97g | 84.87g | N/A |
| Starch | 0.46g | 0% | |
| Sodium | 0mg | 11mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.093mg | 0% | |
| Threonine | 0.306mg | 0% | |
| Isoleucine | 0.336mg | 0% | |
| Leucine | 0.598mg | 0% | |
| Lysine | 0.287mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.426mg | 0% | |
| Valine | 0.411mg | 0% | |
| Histidine | 0.262mg | 0% | |
| Fructose | 0.04g | 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
31%
1%
Minerals Daily Need Coverage Score
149%
91%
Comparison summary
Which food is lower in Sugar?
Pecan is lower in Sugar (difference - 80.9g)
Which food contains less Sodium?
Pecan contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Pecan is lower in glycemic index (difference - 53)
Which food is cheaper?
Pecan is cheaper (difference - $1)
Which food is richer in minerals?
Pecan is relatively richer in minerals
Which food is richer in vitamins?
Pecan is relatively richer in vitamins
Which food is lower in Saturated fat?
Maple sugar is lower in Saturated fat (difference - 6.144g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)