Almond vs. Maple syrup — In-Depth Nutrition Comparison
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The main differences between Almond and Maple syrup
- Almond has more Vitamin E , Copper, Phosphorus, Magnesium, Fiber, Iron, Vitamin B3, and Calcium, however, Maple syrup has more Manganese.
- Daily need coverage for Vitamin E from Almond is 171% higher.
- Maple syrup is lower in Saturated Fat.
Food types used in this article are Nuts, almonds and Syrups, 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
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Calcium
+163.7%
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Iron
+3272.7%
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Magnesium
+1185.7%
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Phosphorus
+23950%
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Potassium
+245.8%
Contains
less
Sodium
-91.7%
Contains
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Zinc
+112.2%
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Copper
+5627.8%
Contains
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Selenium
+583.3%
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Manganese
+33.5%
Contains
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Calcium
+163.7%
Contains
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Iron
+3272.7%
Contains
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Magnesium
+1185.7%
Contains
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Phosphorus
+23950%
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Potassium
+245.8%
Contains
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Sodium
-91.7%
Contains
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Zinc
+112.2%
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Copper
+5627.8%
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Selenium
+583.3%
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Manganese
+33.5%
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
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Vitamin A
+∞%
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Vitamin E
+∞%
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Vitamin B1
+210.6%
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Vitamin B3
+4366.7%
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Vitamin B5
+1208.3%
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Vitamin B6
+6750%
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Folate
+∞%
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Vitamin B2
+11.6%
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Vitamin A
+∞%
Contains
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Vitamin E
+∞%
Contains
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Vitamin B1
+210.6%
Contains
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Vitamin B3
+4366.7%
Contains
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Vitamin B5
+1208.3%
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Vitamin B6
+6750%
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Folate
+∞%
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Vitamin B2
+11.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+52775%
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Fats
+83116.7%
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Other
+529.8%
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Carbs
+211.1%
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Water
+634.5%
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
0.04 g
Fats:
0.06 g
Carbs:
67.04 g
Water:
32.39 g
Other:
0.47 g
Contains
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Protein
+52775%
Contains
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Fats
+83116.7%
Contains
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Other
+529.8%
Contains
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Carbs
+211.1%
Contains
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Water
+634.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+286727.3%
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Polyunsaturated fat
+72423.5%
Contains
less
Saturated Fat
-99.8%
Saturated Fat:
3.802 g
Monounsaturated Fat:
31.551 g
Polyunsaturated fat:
12.329 g
Saturated Fat:
0.007 g
Monounsaturated Fat:
0.011 g
Polyunsaturated fat:
0.017 g
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Monounsaturated Fat
+286727.3%
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Polyunsaturated fat
+72423.5%
Contains
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Saturated Fat
-99.8%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Maltose
+∞%
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Galactose
+∞%
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Sucrose
+1376.5%
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Glucose
+841.2%
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Fructose
+372.7%
Starch:
0.72 g
Sucrose:
3.95 g
Glucose:
0.17 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0.04 g
Galactose:
0.07 g
Starch:
0 g
Sucrose:
58.32 g
Glucose:
1.6 g
Fructose:
0.52 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+∞%
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Maltose
+∞%
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Galactose
+∞%
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Sucrose
+1376.5%
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Glucose
+841.2%
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Fructose
+372.7%
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 Saturated Fat |
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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 Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.05g | 67.04g |
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| Protein | 21.15g | 0.04g |
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| Fats | 49.93g | 0.06g |
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| Carbs | 21.55g | 67.04g |
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| Calories | 579kcal | 260kcal |
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| Starch | 0.72g |
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| Fructose | 0.11g | 0.52g |
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| Sugar | 4.35g | 60.46g |
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| Fiber | 12.5g | 0g |
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| Calcium | 269mg | 102mg |
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| Iron | 3.71mg | 0.11mg |
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| Magnesium | 270mg | 21mg |
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| Phosphorus | 481mg | 2mg |
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| Potassium | 733mg | 212mg |
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| Sodium | 1mg | 12mg |
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| Zinc | 3.12mg | 1.47mg |
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| Copper | 1.031mg | 0.018mg |
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| Manganese | 2.179mg | 2.908mg |
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| Selenium | 4.1µg | 0.6µg |
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| Vitamin A | 2IU | 0IU |
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| Vitamin E | 25.63mg | 0mg |
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| Vitamin B1 | 0.205mg | 0.066mg |
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| Vitamin B2 | 1.138mg | 1.27mg |
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| Vitamin B3 | 3.618mg | 0.081mg |
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| Vitamin B5 | 0.471mg | 0.036mg |
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| Vitamin B6 | 0.137mg | 0.002mg |
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| Folate | 44µg | 0µg |
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| Tryptophan | 0.211mg |
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| Threonine | 0.601mg |
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| Isoleucine | 0.751mg |
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| Leucine | 1.473mg |
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| Lysine | 0.568mg |
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| Methionine | 0.157mg |
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| Phenylalanine | 1.132mg |
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| Valine | 0.855mg |
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| Histidine | 0.539mg |
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| Trans Fat | 0.015g |
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| Saturated Fat | 3.802g | 0.007g |
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| Monounsaturated Fat | 31.551g | 0.011g |
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| Polyunsaturated fat | 12.329g | 0.017g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 12.32g |
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| Omega-3 - ALA | 0.003g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
82%
26%
Minerals Daily Need Coverage Score
142%
50%
Comparison summary
Which food is lower in Saturated Fat?
Maple syrup is lower in Saturated Fat (difference - 3.795g)
Which food is lower in Sugar?
Almond is lower in Sugar (difference - 56.11g)
Which food contains less Sodium?
Almond contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Almond is lower in glycemic index (difference - 54)
Which food is cheaper?
Almond is cheaper (difference - $1.6)
Which food is richer in minerals?
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)