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Maple syrup vs. Pistachio — In-Depth Nutrition Comparison

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The main differences between Maple syrup and Pistachio

  • Maple syrup has more Vitamin B2, and Manganese, however, Pistachio has more Copper, Vitamin B6, Phosphorus, Vitamin B1, Iron, Fiber, and Potassium.
  • Daily need coverage for Copper from Pistachio is 142% higher.
  • Pistachio has 8 times less Vitamin B2 than Maple syrup. Maple syrup has 1.27mg of Vitamin B2, while Pistachio has 0.16mg.
  • Maple syrup is lower in Saturated Fat.

Food types used in this article are Syrups, maple and Nuts, pistachio nuts, raw.

Infographic

Maple syrup vs Pistachio 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 more Manganese +142.3%
Contains more Iron +3463.6%
Contains more Magnesium +476.2%
Contains more Phosphorus +24400%
Contains more Potassium +383.5%
Contains less Sodium -91.7%
Contains more Zinc +49.7%
Contains more Copper +7122.2%
Contains more Selenium +1066.7%
Equal in Calcium - 105
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Manganese +142.3%
Contains more Iron +3463.6%
Contains more Magnesium +476.2%
Contains more Phosphorus +24400%
Contains more Potassium +383.5%
Contains less Sodium -91.7%
Contains more Zinc +49.7%
Contains more Copper +7122.2%
Contains more Selenium +1066.7%
Equal in Calcium - 105

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 more Vitamin B2 +693.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1218.2%
Contains more Vitamin B3 +1504.9%
Contains more Vitamin B5 +1344.4%
Contains more Vitamin B6 +84900%
Contains more Folate +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Contains more Vitamin B2 +693.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1218.2%
Contains more Vitamin B3 +1504.9%
Contains more Vitamin B5 +1344.4%
Contains more Vitamin B6 +84900%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +146.7%
Contains more Water +641.2%
Contains more Protein +50300%
Contains more Fats +75433.3%
Contains more Other +534%
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more Carbs +146.7%
Contains more Water +641.2%
Contains more Protein +50300%
Contains more Fats +75433.3%
Contains more Other +534%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +211327.3%
Contains more Polyunsaturated fat +84488.2%
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +211327.3%
Contains more Polyunsaturated fat +84488.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +748.9%
Contains more Glucose +400%
Contains more Fructose +116.7%
Contains more Starch +∞%
Contains more Maltose +∞%
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
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more Sucrose +748.9%
Contains more Glucose +400%
Contains more Fructose +116.7%
Contains more Starch +∞%
Contains more Maltose +∞%

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 Pistachio
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 Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Maple syrup Pistachio Opinion
Net carbs 67.04g 16.57g Maple syrup
Protein 0.04g 20.16g Pistachio
Fats 0.06g 45.32g Pistachio
Carbs 67.04g 27.17g Maple syrup
Calories 260kcal 560kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.52g 0.24g Maple syrup
Sugar 60.46g 7.66g Pistachio
Fiber 0g 10.6g Pistachio
Calcium 102mg 105mg Pistachio
Iron 0.11mg 3.92mg Pistachio
Magnesium 21mg 121mg Pistachio
Phosphorus 2mg 490mg Pistachio
Potassium 212mg 1025mg Pistachio
Sodium 12mg 1mg Pistachio
Zinc 1.47mg 2.2mg Pistachio
Copper 0.018mg 1.3mg Pistachio
Manganese 2.908mg 1.2mg Maple syrup
Selenium 0.6µg 7µg Pistachio
Vitamin A 0IU 516IU Pistachio
Vitamin A RAE 0µg 26µg Pistachio
Vitamin E 0mg 2.86mg Pistachio
Vitamin C 0mg 5.6mg Pistachio
Vitamin B1 0.066mg 0.87mg Pistachio
Vitamin B2 1.27mg 0.16mg Maple syrup
Vitamin B3 0.081mg 1.3mg Pistachio
Vitamin B5 0.036mg 0.52mg Pistachio
Vitamin B6 0.002mg 1.7mg Pistachio
Folate 0µg 51µg Pistachio
Tryptophan 0.251mg Pistachio
Threonine 0.684mg Pistachio
Isoleucine 0.917mg Pistachio
Leucine 1.604mg Pistachio
Lysine 1.138mg Pistachio
Methionine 0.36mg Pistachio
Phenylalanine 1.092mg Pistachio
Valine 1.249mg Pistachio
Histidine 0.512mg Pistachio
Saturated Fat 0.007g 5.907g Maple syrup
Monounsaturated Fat 0.011g 23.257g Pistachio
Polyunsaturated fat 0.017g 14.38g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Pistachio
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
71%
Pistachio
Minerals Daily Need Coverage Score
50%
Maple syrup
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 52.8g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 26)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $1.4)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 5.9g)
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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/nutrients
  2. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.