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Star anise vs. Maple sugar — In-Depth Nutrition Comparison

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Important differences between star anise and maple sugar

  • Star anise has more iron, copper, phosphorus, fiber, calcium, vitamin B6, magnesium, potassium, and vitamin B1; however, maple sugar is richer in manganese.
  • Star anise's daily need coverage for iron is 442% more.
  • Star anise has a higher glycemic index. The glycemic index of star anise is 89, while the glycemic index of maple sugar is 63.

The food varieties used in the comparison are Spices, anise seed and Sugars, maple.

Infographic

Star anise 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 121% 194% 127% 1386% 303% 145% 189% 2.1% 300% 27%
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 +794.7%
Contains more CalciumCalcium +617.8%
Contains more PotassiumPotassium +425.9%
Contains more IronIron +2195.7%
Contains more CopperCopper +819.2%
Contains more PhosphorusPhosphorus +14566.7%
Contains more SeleniumSelenium +525%
Contains more ZincZinc +14.3%
Contains less SodiumSodium -31.3%
Contains more ManganeseManganese +92.3%

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 70% 5.3% 0% 0% 85% 67% 57% 48% 150% 0% 0% 7.5% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +3677.8%
Contains more Vitamin B2Vitamin B2 +2130.8%
Contains more Vitamin B3Vitamin B3 +7550%
Contains more Vitamin B5Vitamin B5 +1560.4%
Contains more Vitamin B6Vitamin B6 +21566.7%
Contains more FolateFolate +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 16% 50% 10% 7%
Protein: 17.6 g
Fats: 15.9 g
Carbs: 50.02 g
Water: 9.54 g
Other: 6.94 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 +17500%
Contains more FatsFats +7850%
Contains more WaterWater +19.3%
Contains more OtherOther +767.5%
Contains more CarbsCarbs +81.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 72% 23%
Saturated fat: Sat. Fat 0.586 g
Monounsaturated fat: Mono. Fat 9.78 g
Polyunsaturated fat: Poly. Fat 3.15 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 +15181.3%
Contains more Poly. FatPolyunsaturated fat +3050%
Contains less Sat. FatSaturated fat -93.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Star anise Maple sugar DV% diff.
Iron 36.96mg 1.61mg 442%
Manganese 2.3mg 4.422mg 92%
Copper 0.91mg 0.099mg 90%
Phosphorus 440mg 3mg 62%
Fiber 14.6g 0g 58%
Calcium 646mg 90mg 56%
Vitamin B6 0.65mg 0.003mg 50%
Magnesium 170mg 19mg 36%
Protein 17.6g 0.1g 35%
Potassium 1441mg 274mg 34%
Vitamin B1 0.34mg 0.009mg 28%
Fats 15.9g 0.2g 24%
Monounsaturated fat 9.78g 0.064g 24%
Vitamin C 21mg 0mg 23%
Vitamin B2 0.29mg 0.013mg 21%
Polyunsaturated fat 3.15g 0.1g 20%
Vitamin B3 3.06mg 0.04mg 19%
Vitamin B5 0.797mg 0.048mg 15%
Carbs 50.02g 90.9g 14%
Selenium 5µg 0.8µg 8%
Zinc 5.3mg 6.06mg 7%
Folate 10µg 0µg 3%
Saturated fat 0.586g 0.036g 3%
Vitamin A 16µg 0µg 2%
Calories 337kcal 354kcal 1%
Net carbs 35.42g 90.9g N/A
Sugar 84.87g N/A
Sodium 16mg 11mg 0%
Choline 2.1mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Star anise 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
38%
Star anise
1%
Maple sugar
Minerals Daily Need Coverage Score
279%
Star anise
91%
Maple sugar

Comparison summary

Which food is lower in Sugar?
Star anise
Star anise is lower in Sugar (difference - 84.87g)
Which food is cheaper?
Star anise
Star anise is cheaper (difference - $2)
Which food is richer in minerals?
Star anise
Star anise is relatively richer in minerals
Which food is richer in vitamins?
Star anise
Star anise is relatively richer in vitamins
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 0.55g)
Which food is lower in glycemic index?
Maple sugar
Maple sugar is lower in glycemic index (difference - 26)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Star anise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171316/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.