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Sweet potato vs. Maple sugar — In-Depth Nutrition Comparison

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What are the differences between sweet potato and maple sugar?

  • Sweet potato is higher in vitamin A, vitamin B6, vitamin B5, fiber, phosphorus, and copper, yet maple sugar is higher in manganese, zinc, iron, and calcium.
  • Sweet potato's daily need coverage for vitamin A is 284% more.

We used Sweet potato, raw, unprepared and Sugars, maple types in this article.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +31.6%
Contains more PotassiumPotassium +23%
Contains more CopperCopper +52.5%
Contains more PhosphorusPhosphorus +1466.7%
Contains more CalciumCalcium +200%
Contains more IronIron +163.9%
Contains more ZincZinc +1920%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +1614%
Contains more SeleniumSelenium +33.3%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +766.7%
Contains more Vitamin B2Vitamin B2 +369.2%
Contains more Vitamin B3Vitamin B3 +1292.5%
Contains more Vitamin B5Vitamin B5 +1566.7%
Contains more Vitamin B6Vitamin B6 +6866.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +485.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Maple sugar DV% diff.
Manganese 0.258mg 4.422mg 181%
Vitamin A 709µg 0µg 79%
Zinc 0.3mg 6.06mg 52%
Carbs 20.12g 90.9g 24%
Vitamin B6 0.209mg 0.003mg 16%
Vitamin B5 0.8mg 0.048mg 15%
Calories 86kcal 354kcal 13%
Iron 0.61mg 1.61mg 13%
Fiber 3g 0g 12%
Phosphorus 47mg 3mg 6%
Copper 0.151mg 0.099mg 6%
Vitamin B1 0.078mg 0.009mg 6%
Calcium 30mg 90mg 6%
Starch 12.65g 5%
Vitamin B2 0.061mg 0.013mg 4%
Folate 11µg 0µg 3%
Protein 1.57g 0.1g 3%
Vitamin B3 0.557mg 0.04mg 3%
Vitamin C 2.4mg 0mg 3%
Vitamin K 1.8µg 0µg 2%
Sodium 55mg 11mg 2%
Vitamin E 0.26mg 0mg 2%
Choline 12.3mg 2.1mg 2%
Potassium 337mg 274mg 2%
Polyunsaturated fat 0.014g 0.1g 1%
Fructose 0.7g 1%
Magnesium 25mg 19mg 1%
Fats 0.05g 0.2g 0%
Net carbs 17.12g 90.9g N/A
Sugar 4.18g 84.87g N/A
Selenium 0.6µg 0.8µg 0%
Saturated fat 0.018g 0.036g 0%
Monounsaturated fat 0.001g 0.064g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +1470%
Contains more WaterWater +866%
Contains more OtherOther +22.5%
Contains more FatsFats +300%
Contains more CarbsCarbs +351.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 less Sat. FatSaturated fat -50%
Contains more Mono. FatMonounsaturated fat +6300%
Contains more Poly. FatPolyunsaturated fat +614.3%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.