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  6. Maple syrup vs. Dried fruit

Maple syrup vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on differences between Maple syrup and Dried fruit

  • Maple syrup has more Manganese, and Vitamin B2, however, Dried fruit is higher in Copper, Iron, Fiber, Vitamin E , Potassium, Vitamin A RAE, Vitamin B3, and Vitamin B6.
  • Maple syrup covers your daily Manganese needs 116% more than Dried fruit.
  • Dried fruit contains 17 times less Vitamin B2 than Maple syrup. Maple syrup contains 1.27mg of Vitamin B2, while Dried fruit contains 0.074mg.

Food varieties used in this article are Syrups, maple and Apricots, dried, sulfured, uncooked.

Infographic

Maple syrup vs Dried fruit 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.
Maple syrup
Maple syrup
3
:
7
Dried fruit
Dried fruit
Contains more Calcium +85.5%
Contains more Zinc +276.9%
Contains more Manganese +1137.4%
Contains more Iron +2318.2%
Contains more Magnesium +52.4%
Contains more Phosphorus +3450%
Contains more Potassium +448.1%
Contains less Sodium -16.7%
Contains more Copper +1805.6%
Contains more Selenium +266.7%
Maple syrup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Calcium +85.5%
Contains more Zinc +276.9%
Contains more Manganese +1137.4%
Contains more Iron +2318.2%
Contains more Magnesium +52.4%
Contains more Phosphorus +3450%
Contains more Potassium +448.1%
Contains less Sodium -16.7%
Contains more Copper +1805.6%
Contains more Selenium +266.7%

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.
Maple syrup
Maple syrup
2
:
8
Dried fruit
Dried fruit
Contains more Vitamin B1 +340%
Contains more Vitamin B2 +1616.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +3096.3%
Contains more Vitamin B5 +1333.3%
Contains more Vitamin B6 +7050%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin B1 +340%
Contains more Vitamin B2 +1616.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +3096.3%
Contains more Vitamin B5 +1333.3%
Contains more Vitamin B6 +7050%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Maple syrup
Maple syrup
2
:
3
Dried fruit
Dried fruit
Contains more Protein +8375%
Contains more Fats +750%
Contains more Other +446.8%
Equal in Carbs - 62.64
Equal in Water - 30.89
Maple syrup
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +8375%
Contains more Fats +750%
Contains more Other +446.8%
Equal in Carbs - 62.64
Equal in Water - 30.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Maple syrup
Maple syrup
1
:
2
Dried fruit
Dried fruit
Contains less Saturated Fat -58.8%
Contains more Monounsaturated Fat +572.7%
Contains more Polyunsaturated fat +335.3%
Maple syrup
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -58.8%
Contains more Monounsaturated Fat +572.7%
Contains more Polyunsaturated fat +335.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Maple syrup
Maple syrup
1
:
3
Dried fruit
Dried fruit
Contains more Sucrose +639.2%
Contains more Starch +∞%
Contains more Glucose +1967.5%
Contains more Fructose +2298.1%
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
Dried fruit
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +639.2%
Contains more Starch +∞%
Contains more Glucose +1967.5%
Contains more Fructose +2298.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Maple syrup Dried fruit
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Maple syrup Dried fruit Opinion
Net carbs 67.04g 55.34g Maple syrup
Protein 0.04g 3.39g Dried fruit
Fats 0.06g 0.51g Dried fruit
Carbs 67.04g 62.64g Maple syrup
Calories 260kcal 241kcal Maple syrup
Starch 0.35g Dried fruit
Fructose 0.52g 12.47g Dried fruit
Sugar 60.46g 53.44g Dried fruit
Fiber 0g 7.3g Dried fruit
Calcium 102mg 55mg Maple syrup
Iron 0.11mg 2.66mg Dried fruit
Magnesium 21mg 32mg Dried fruit
Phosphorus 2mg 71mg Dried fruit
Potassium 212mg 1162mg Dried fruit
Sodium 12mg 10mg Dried fruit
Zinc 1.47mg 0.39mg Maple syrup
Copper 0.018mg 0.343mg Dried fruit
Manganese 2.908mg 0.235mg Maple syrup
Selenium 0.6µg 2.2µg Dried fruit
Vitamin A 0IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 0mg 4.33mg Dried fruit
Vitamin C 0mg 1mg Dried fruit
Vitamin B1 0.066mg 0.015mg Maple syrup
Vitamin B2 1.27mg 0.074mg Maple syrup
Vitamin B3 0.081mg 2.589mg Dried fruit
Vitamin B5 0.036mg 0.516mg Dried fruit
Vitamin B6 0.002mg 0.143mg Dried fruit
Folate 0µg 10µg Dried fruit
Vitamin K 0µg 3.1µg Dried fruit
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Saturated Fat 0.007g 0.017g Maple syrup
Monounsaturated Fat 0.011g 0.074g Dried fruit
Polyunsaturated fat 0.017g 0.074g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Dried fruit
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
26%
Maple syrup
38%
Dried fruit
Minerals Daily Need Coverage Score
50%
Maple syrup
44%
Dried fruit

Comparison summary

Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.01g)
Which food is lower in Sugar?
Dried fruit
Dried fruit is lower in Sugar (difference - 7.02g)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 23)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $2)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.