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  6. Prunes vs. Maple sugar

Prunes vs. Maple sugar — In-Depth Nutrition Comparison

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Differences between Prunes and Maple sugar

  • Prunes is higher in Vitamin K, Fiber, Copper, Vitamin B6, Potassium, Vitamin B2, Vitamin B3, and Phosphorus, however, Maple sugar is richer in Manganese, and Zinc.
  • Maple sugar's daily need coverage for Manganese is 179% higher.

The food types used in this comparison are Plums, dried (prunes), uncooked and Sugars, maple.

Infographic

Prunes 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.
Prunes
Prunes
5
:
5
Maple sugar
Maple sugar
Contains more Magnesium +115.8%
Contains more Phosphorus +2200%
Contains more Potassium +167.2%
Contains less Sodium -81.8%
Contains more Copper +183.8%
Contains more Calcium +109.3%
Contains more Iron +73.1%
Contains more Zinc +1277.3%
Contains more Manganese +1378.9%
Contains more Selenium +166.7%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Maple sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 61% 14% 2% 25% 2% 166% 33% 577% 5%
Contains more Magnesium +115.8%
Contains more Phosphorus +2200%
Contains more Potassium +167.2%
Contains less Sodium -81.8%
Contains more Copper +183.8%
Contains more Calcium +109.3%
Contains more Iron +73.1%
Contains more Zinc +1277.3%
Contains more Manganese +1378.9%
Contains more Selenium +166.7%

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.
Prunes
Prunes
10
:
0
Maple sugar
Maple sugar
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +466.7%
Contains more Vitamin B2 +1330.8%
Contains more Vitamin B3 +4605%
Contains more Vitamin B5 +779.2%
Contains more Vitamin B6 +6733.3%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Maple sugar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 3% 1% 3% 1% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +466.7%
Contains more Vitamin B2 +1330.8%
Contains more Vitamin B3 +4605%
Contains more Vitamin B5 +779.2%
Contains more Vitamin B6 +6733.3%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Maple sugar
Maple sugar
Contains more Protein +2080%
Contains more Fats +90%
Contains more Water +286.5%
Contains more Other +230%
Contains more Carbs +42.3%
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Maple sugar
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more Protein +2080%
Contains more Fats +90%
Contains more Water +286.5%
Contains more Other +230%
Contains more Carbs +42.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
0
:
3
Maple sugar
Maple sugar
Contains less Saturated Fat -59.1%
Contains more Monounsaturated Fat +20.8%
Contains more Polyunsaturated fat +61.3%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Maple sugar
18% 32% 50%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.1 g
Contains less Saturated Fat -59.1%
Contains more Monounsaturated Fat +20.8%
Contains more Polyunsaturated fat +61.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Maple sugar
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Prunes Maple sugar Opinion
Net carbs 56.78g 90.9g Maple sugar
Protein 2.18g 0.1g Prunes
Fats 0.38g 0.2g Prunes
Carbs 63.88g 90.9g Maple sugar
Calories 240kcal 354kcal Maple sugar
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g 84.87g Prunes
Fiber 7.1g 0g Prunes
Calcium 43mg 90mg Maple sugar
Iron 0.93mg 1.61mg Maple sugar
Magnesium 41mg 19mg Prunes
Phosphorus 69mg 3mg Prunes
Potassium 732mg 274mg Prunes
Sodium 2mg 11mg Prunes
Zinc 0.44mg 6.06mg Maple sugar
Copper 0.281mg 0.099mg Prunes
Manganese 0.299mg 4.422mg Maple sugar
Selenium 0.3µg 0.8µg Maple sugar
Vitamin A 781IU 0IU Prunes
Vitamin A RAE 39µg 0µg Prunes
Vitamin E 0.43mg 0mg Prunes
Vitamin C 0.6mg 0mg Prunes
Vitamin B1 0.051mg 0.009mg Prunes
Vitamin B2 0.186mg 0.013mg Prunes
Vitamin B3 1.882mg 0.04mg Prunes
Vitamin B5 0.422mg 0.048mg Prunes
Vitamin B6 0.205mg 0.003mg Prunes
Folate 4µg 0µg Prunes
Vitamin K 59.5µg 0µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.088g 0.036g Maple sugar
Monounsaturated Fat 0.053g 0.064g Maple sugar
Polyunsaturated fat 0.062g 0.1g Maple sugar

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Maple sugar
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Prunes
1%
Maple sugar
Minerals Daily Need Coverage Score
32%
Prunes
91%
Maple sugar

Comparison summary

Which food is lower in Sugar?
Prunes
Prunes is lower in Sugar (difference - 46.74g)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 34)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $2)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Saturated Fat?
Maple sugar
Maple sugar is lower in Saturated Fat (difference - 0.052g)
Which food contains less Cholesterol?
?
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.

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.