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  6. Nectarine vs. Maple syrup

Nectarine vs. Maple syrup — In-Depth Nutrition Comparison

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The main differences between Nectarine and Maple syrup

  • Nectarine has more Copper, Fiber, Vitamin B3, Vitamin C, and Vitamin E , however, Maple syrup has more Manganese, Vitamin B2, Zinc, and Calcium.
  • Daily need coverage for Manganese from Maple syrup is 124% higher.

Food types used in this article are Nectarines, raw and Syrups, maple.

Infographic

Nectarine 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.
Nectarine
Nectarine
4
:
6
Maple syrup
Maple syrup
Contains more Iron +154.5%
Contains more Phosphorus +1200%
Contains less Sodium -100%
Contains more Copper +377.8%
Contains more Calcium +1600%
Contains more Magnesium +133.3%
Contains more Zinc +764.7%
Contains more Manganese +5285.2%
Contains more Selenium +∞%
Equal in Potassium - 212
Nectarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Maple syrup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Contains more Iron +154.5%
Contains more Phosphorus +1200%
Contains less Sodium -100%
Contains more Copper +377.8%
Contains more Calcium +1600%
Contains more Magnesium +133.3%
Contains more Zinc +764.7%
Contains more Manganese +5285.2%
Contains more Selenium +∞%
Equal in Potassium - 212

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.
Nectarine
Nectarine
8
:
2
Maple syrup
Maple syrup
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +1288.9%
Contains more Vitamin B5 +413.9%
Contains more Vitamin B6 +1150%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +94.1%
Contains more Vitamin B2 +4603.7%
Nectarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Maple syrup
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 +1288.9%
Contains more Vitamin B5 +413.9%
Contains more Vitamin B6 +1150%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +94.1%
Contains more Vitamin B2 +4603.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nectarine
Nectarine
4
:
1
Maple syrup
Maple syrup
Contains more Protein +2550%
Contains more Fats +433.3%
Contains more Water +170.4%
Contains more Carbs +535.5%
Equal in Other - 0.47
Nectarine
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Maple syrup
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 +2550%
Contains more Fats +433.3%
Contains more Water +170.4%
Contains more Carbs +535.5%
Equal in Other - 0.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nectarine
Nectarine
2
:
1
Maple syrup
Maple syrup
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +564.7%
Contains less Saturated Fat -72%
Nectarine
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Maple syrup
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +564.7%
Contains less Saturated Fat -72%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Nectarine
Nectarine
2
:
2
Maple syrup
Maple syrup
Contains more Starch +∞%
Contains more Fructose +163.5%
Contains more Sucrose +1097.5%
Equal in Glucose - 1.6
Nectarine
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Maple syrup
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 Starch +∞%
Contains more Fructose +163.5%
Contains more Sucrose +1097.5%
Equal in Glucose - 1.6

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nectarine Maple syrup Opinion
Net carbs 8.85g 67.04g Maple syrup
Protein 1.06g 0.04g Nectarine
Fats 0.32g 0.06g Nectarine
Carbs 10.55g 67.04g Maple syrup
Calories 44kcal 260kcal Maple syrup
Starch 0.07g Nectarine
Fructose 1.37g 0.52g Nectarine
Sugar 7.89g 60.46g Nectarine
Fiber 1.7g 0g Nectarine
Calcium 6mg 102mg Maple syrup
Iron 0.28mg 0.11mg Nectarine
Magnesium 9mg 21mg Maple syrup
Phosphorus 26mg 2mg Nectarine
Potassium 201mg 212mg Maple syrup
Sodium 0mg 12mg Nectarine
Zinc 0.17mg 1.47mg Maple syrup
Copper 0.086mg 0.018mg Nectarine
Manganese 0.054mg 2.908mg Maple syrup
Selenium 0µg 0.6µg Maple syrup
Vitamin A 332IU 0IU Nectarine
Vitamin A RAE 17µg 0µg Nectarine
Vitamin E 0.77mg 0mg Nectarine
Vitamin C 5.4mg 0mg Nectarine
Vitamin B1 0.034mg 0.066mg Maple syrup
Vitamin B2 0.027mg 1.27mg Maple syrup
Vitamin B3 1.125mg 0.081mg Nectarine
Vitamin B5 0.185mg 0.036mg Nectarine
Vitamin B6 0.025mg 0.002mg Nectarine
Folate 5µg 0µg Nectarine
Vitamin K 2.2µg 0µg Nectarine
Tryptophan 0.005mg Nectarine
Threonine 0.009mg Nectarine
Isoleucine 0.009mg Nectarine
Leucine 0.014mg Nectarine
Lysine 0.016mg Nectarine
Methionine 0.006mg Nectarine
Phenylalanine 0.021mg Nectarine
Valine 0.013mg Nectarine
Histidine 0.008mg Nectarine
Saturated Fat 0.025g 0.007g Maple syrup
Monounsaturated Fat 0.088g 0.011g Nectarine
Polyunsaturated fat 0.113g 0.017g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine Maple syrup
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10%
Nectarine
26%
Maple syrup
Minerals Daily Need Coverage Score
9%
Nectarine
50%
Maple syrup

Comparison summary

Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 52.57g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 11)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $3.5)
Which food is richer in vitamins?
Nectarine
Nectarine is relatively richer in vitamins
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.018g)
Which food is richer in minerals?
Maple syrup
Maple syrup is relatively richer in minerals
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.