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Mango vs. Maple syrup — In-Depth Nutrition Comparison

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How are Mango and Maple syrup different?

  • Mango is higher in Vitamin C, Folate, Copper, Vitamin B6, Fiber, and Vitamin A RAE, however, Maple syrup is richer in Manganese, Vitamin B2, Zinc, and Calcium.
  • Daily need coverage for Manganese from Maple syrup is 124% higher.

Mangos, raw and Syrups, maple are the varieties used in this article.

Infographic

Mango vs Maple syrup 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.
Contains more Iron +45.5%
Contains more Phosphorus +600%
Contains less Sodium -91.7%
Contains more Copper +516.7%
Contains more Calcium +827.3%
Contains more Magnesium +110%
Contains more Potassium +26.2%
Contains more Zinc +1533.3%
Contains more Manganese +4515.9%
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Contains more Iron +45.5%
Contains more Phosphorus +600%
Contains less Sodium -91.7%
Contains more Copper +516.7%
Contains more Calcium +827.3%
Contains more Magnesium +110%
Contains more Potassium +26.2%
Contains more Zinc +1533.3%
Contains more Manganese +4515.9%
Equal in Selenium - 0.6

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.
Mango
8
:
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +725.9%
Contains more Vitamin B5 +447.2%
Contains more Vitamin B6 +5850%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +135.7%
Contains more Vitamin B2 +3242.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
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% 17% 294% 2% 3% 1% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +725.9%
Contains more Vitamin B5 +447.2%
Contains more Vitamin B6 +5850%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +135.7%
Contains more Vitamin B2 +3242.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1950%
Contains more Fats +533.3%
Contains more Water +157.7%
Contains more Carbs +347.5%
Contains more Other +30.6%
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more Protein +1950%
Contains more Fats +533.3%
Contains more Water +157.7%
Contains more Carbs +347.5%
Contains more Other +30.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1172.7%
Contains more Polyunsaturated fat +317.6%
Contains less Saturated Fat -92.4%
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +1172.7%
Contains more Polyunsaturated fat +317.6%
Contains less Saturated Fat -92.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +25.6%
Contains more Fructose +800%
Contains more Sucrose +736.7%
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
96% 3%
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 more Glucose +25.6%
Contains more Fructose +800%
Contains more Sucrose +736.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Maple syrup Opinion
Net carbs 13.38g 67.04g Maple syrup
Protein 0.82g 0.04g Mango
Fats 0.38g 0.06g Mango
Carbs 14.98g 67.04g Maple syrup
Calories 60kcal 260kcal Maple syrup
Fructose 4.68g 0.52g Mango
Sugar 13.66g 60.46g Mango
Fiber 1.6g 0g Mango
Calcium 11mg 102mg Maple syrup
Iron 0.16mg 0.11mg Mango
Magnesium 10mg 21mg Maple syrup
Phosphorus 14mg 2mg Mango
Potassium 168mg 212mg Maple syrup
Sodium 1mg 12mg Mango
Zinc 0.09mg 1.47mg Maple syrup
Copper 0.111mg 0.018mg Mango
Manganese 0.063mg 2.908mg Maple syrup
Selenium 0.6µg 0.6µg
Vitamin A 1082IU 0IU Mango
Vitamin A RAE 54µg 0µg Mango
Vitamin E 0.9mg 0mg Mango
Vitamin C 36.4mg 0mg Mango
Vitamin B1 0.028mg 0.066mg Maple syrup
Vitamin B2 0.038mg 1.27mg Maple syrup
Vitamin B3 0.669mg 0.081mg Mango
Vitamin B5 0.197mg 0.036mg Mango
Vitamin B6 0.119mg 0.002mg Mango
Folate 43µg 0µg Mango
Vitamin K 4.2µg 0µg Mango
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Saturated Fat 0.092g 0.007g Maple syrup
Monounsaturated Fat 0.14g 0.011g Mango
Polyunsaturated fat 0.071g 0.017g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Maple syrup
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
26%
Mango
26%
Maple syrup
Minerals Daily Need Coverage Score
9%
Mango
50%
Maple syrup

Comparison summary

Which food is richer in minerals?
Maple syrup
Maple syrup is relatively richer in minerals
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.085g)
Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 46.8g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 3)
Which food is cheaper?
Mango
Mango is cheaper (difference - $3.7)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.