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Shortbread vs. Maple sugar — In-Depth Nutrition Comparison

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Important differences between shortbread and maple sugar

  • Shortbread has more vitamin B1, vitamin B2, folate, vitamin B3, iron, and vitamin E; however, maple sugar is richer in manganese and zinc.
  • Maple sugar's daily need coverage for manganese is 175% more.
  • Maple sugar contains less saturated fat.

The food varieties used in the comparison are Cookies, shortbread, commercially prepared, plain and Sugars, maple.

Infographic

Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
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 IronIron +85.1%
Contains more PhosphorusPhosphorus +2100%
Contains more SeleniumSelenium +675%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +592.3%
Contains more PotassiumPotassium +211.4%
Contains more ZincZinc +1136.7%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +1025.2%
~equal in Copper ~0.099mg

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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
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 +3822.2%
Contains more Vitamin B2Vitamin B2 +2315.4%
Contains more Vitamin B3Vitamin B3 +8087.5%
Contains more Vitamin B5Vitamin B5 +568.8%
Contains more Vitamin B6Vitamin B6 +2266.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +133.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 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 +5270%
Contains more FatsFats +13010%
Contains more OtherOther +28.8%
Contains more CarbsCarbs +42.5%
Contains more WaterWater +122.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 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 +10381.3%
Contains more Poly. FatPolyunsaturated fat +8226%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shortbread Maple sugar DV% diff.
Manganese 0.393mg 4.422mg 175%
Polyunsaturated fat 8.326g 0.1g 55%
Zinc 0.49mg 6.06mg 51%
Fats 26.22g 0.2g 40%
Saturated fat 8.105g 0.036g 37%
Vitamin B1 0.353mg 0.009mg 29%
Vitamin B2 0.314mg 0.013mg 23%
Folate 81µg 0µg 20%
Vitamin B3 3.275mg 0.04mg 20%
Monounsaturated fat 6.708g 0.064g 17%
Iron 2.98mg 1.61mg 17%
Starch 40.47g 17%
Vitamin E 2.44mg 0mg 16%
Sodium 353mg 11mg 15%
Protein 5.37g 0.1g 11%
Selenium 6.2µg 0.8µg 10%
Phosphorus 66mg 3mg 9%
Carbs 63.78g 90.9g 9%
Vitamin K 11µg 0µg 9%
Calories 514kcal 354kcal 8%
Calcium 13mg 90mg 8%
Vitamin B5 0.321mg 0.048mg 5%
Vitamin B6 0.071mg 0.003mg 5%
Fiber 1.3g 0g 5%
Potassium 88mg 274mg 5%
Copper 0.09mg 0.099mg 1%
Magnesium 14mg 19mg 1%
Net carbs 62.48g 90.9g N/A
Sugar 21.65g 84.87g N/A
Trans fat 0.714g N/A
Choline 0.9mg 2.1mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.002g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shortbread Maple sugar
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Shortbread
1%
Maple sugar
Minerals Daily Need Coverage Score
34%
Shortbread
91%
Maple sugar

Comparison summary

Which food is lower in Sugar?
Shortbread
Shortbread is lower in Sugar (difference - 63.22g)
Which food is cheaper?
Shortbread
Shortbread is cheaper (difference - $4)
Which food is richer in vitamins?
Shortbread
Shortbread is relatively richer in vitamins
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 342mg)
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 8.069g)
Which food is lower in glycemic index?
Maple sugar
Maple sugar is lower in glycemic index (difference - 1)
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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.