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  6. Hazelnut vs. Maple syrup

Hazelnut vs. Maple syrup — In-Depth Nutrition Comparison

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Summary of differences between Hazelnut and Maple syrup

  • Hazelnut has more Copper, Manganese, Vitamin E , Iron, Vitamin B1, Vitamin B6, Phosphorus, Fiber, and Magnesium, while Maple syrup has more Vitamin B2.
  • Hazelnut covers your daily need of Copper 190% more than Maple syrup.

These are the specific foods used in this comparison Nuts, hazelnuts or filberts and Syrups, maple.

Infographic

Hazelnut 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.
Hazelnut
Hazelnut
10
:
0
Maple syrup
Maple syrup
Contains more Calcium +11.8%
Contains more Iron +4172.7%
Contains more Magnesium +676.2%
Contains more Phosphorus +14400%
Contains more Potassium +220.8%
Contains less Sodium -100%
Contains more Zinc +66.7%
Contains more Copper +9483.3%
Contains more Manganese +112.3%
Contains more Selenium +300%
Hazelnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Maple syrup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Contains more Calcium +11.8%
Contains more Iron +4172.7%
Contains more Magnesium +676.2%
Contains more Phosphorus +14400%
Contains more Potassium +220.8%
Contains less Sodium -100%
Contains more Zinc +66.7%
Contains more Copper +9483.3%
Contains more Manganese +112.3%
Contains more Selenium +300%

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.
Hazelnut
Hazelnut
9
:
1
Maple syrup
Maple syrup
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +874.2%
Contains more Vitamin B3 +2122.2%
Contains more Vitamin B5 +2450%
Contains more Vitamin B6 +28050%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +1023.9%
Hazelnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
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 B1 +874.2%
Contains more Vitamin B3 +2122.2%
Contains more Vitamin B5 +2450%
Contains more Vitamin B6 +28050%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +1023.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hazelnut
Hazelnut
3
:
2
Maple syrup
Maple syrup
Contains more Protein +37275%
Contains more Fats +101150%
Contains more Other +387.2%
Contains more Carbs +301.4%
Contains more Water +510%
Hazelnut
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +37275%
Contains more Fats +101150%
Contains more Other +387.2%
Contains more Carbs +301.4%
Contains more Water +510%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hazelnut
Hazelnut
2
:
1
Maple syrup
Maple syrup
Contains more Monounsaturated Fat +414918.2%
Contains more Polyunsaturated fat +46488.2%
Contains less Saturated Fat -99.8%
Hazelnut
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 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 +414918.2%
Contains more Polyunsaturated fat +46488.2%
Contains less Saturated Fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Hazelnut
Hazelnut
1
:
3
Maple syrup
Maple syrup
Contains more Starch +∞%
Contains more Sucrose +1288.6%
Contains more Glucose +2185.7%
Contains more Fructose +642.9%
Hazelnut
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 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 Sucrose +1288.6%
Contains more Glucose +2185.7%
Contains more Fructose +642.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Maple syrup Opinion
Net carbs 7g 67.04g Maple syrup
Protein 14.95g 0.04g Hazelnut
Fats 60.75g 0.06g Hazelnut
Carbs 16.7g 67.04g Maple syrup
Calories 628kcal 260kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g 0.52g Maple syrup
Sugar 4.34g 60.46g Hazelnut
Fiber 9.7g 0g Hazelnut
Calcium 114mg 102mg Hazelnut
Iron 4.7mg 0.11mg Hazelnut
Magnesium 163mg 21mg Hazelnut
Phosphorus 290mg 2mg Hazelnut
Potassium 680mg 212mg Hazelnut
Sodium 0mg 12mg Hazelnut
Zinc 2.45mg 1.47mg Hazelnut
Copper 1.725mg 0.018mg Hazelnut
Manganese 6.175mg 2.908mg Hazelnut
Selenium 2.4µg 0.6µg Hazelnut
Vitamin A 20IU 0IU Hazelnut
Vitamin A RAE 1µg 0µg Hazelnut
Vitamin E 15.03mg 0mg Hazelnut
Vitamin C 6.3mg 0mg Hazelnut
Vitamin B1 0.643mg 0.066mg Hazelnut
Vitamin B2 0.113mg 1.27mg Maple syrup
Vitamin B3 1.8mg 0.081mg Hazelnut
Vitamin B5 0.918mg 0.036mg Hazelnut
Vitamin B6 0.563mg 0.002mg Hazelnut
Folate 113µg 0µg Hazelnut
Vitamin K 14.2µg 0µg Hazelnut
Tryptophan 0.193mg Hazelnut
Threonine 0.497mg Hazelnut
Isoleucine 0.545mg Hazelnut
Leucine 1.063mg Hazelnut
Lysine 0.42mg Hazelnut
Methionine 0.221mg Hazelnut
Phenylalanine 0.663mg Hazelnut
Valine 0.701mg Hazelnut
Histidine 0.432mg Hazelnut
Saturated Fat 4.464g 0.007g Maple syrup
Monounsaturated Fat 45.652g 0.011g Hazelnut
Polyunsaturated fat 7.92g 0.017g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut 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
71%
Hazelnut
26%
Maple syrup
Minerals Daily Need Coverage Score
197%
Hazelnut
50%
Maple syrup

Comparison summary

Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 4.457g)
Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (difference - 56.12g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 39)
Which food is cheaper?
Hazelnut
Hazelnut is cheaper (difference - $0.8)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut 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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.