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Maple syrup vs. Peanut butter — In-Depth Nutrition Comparison

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Differences between Maple syrup and Peanut butter

  • Maple syrup has more Vitamin B2, and Manganese, while Peanut butter has more Vitamin B3, Vitamin E , Phosphorus, Copper, Magnesium, Vitamin B6, and Vitamin B5.
  • Maple syrup's daily need coverage for Vitamin B2 is 83% higher.
  • Peanut butter contains 2 times less Manganese than Maple syrup. Maple syrup contains 2.908mg of Manganese, while Peanut butter contains 1.665mg.
  • The amount of Saturated Fat in Maple syrup is lower.

The food types used in this comparison are Syrups, maple and Peanut butter, smooth style, without salt.

Infographic

Maple syrup vs Peanut butter 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 Calcium +108.2%
Contains less Sodium -29.4%
Contains more Manganese +74.7%
Contains more Iron +1481.8%
Contains more Magnesium +700%
Contains more Phosphorus +16650%
Contains more Potassium +163.2%
Contains more Zinc +70.7%
Contains more Copper +2244.4%
Contains more Selenium +583.3%
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 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains more Calcium +108.2%
Contains less Sodium -29.4%
Contains more Manganese +74.7%
Contains more Iron +1481.8%
Contains more Magnesium +700%
Contains more Phosphorus +16650%
Contains more Potassium +163.2%
Contains more Zinc +70.7%
Contains more Copper +2244.4%
Contains more Selenium +583.3%

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 +561.5%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +127.3%
Contains more Vitamin B3 +16087.7%
Contains more Vitamin B5 +3058.3%
Contains more Vitamin B6 +21950%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin B2 +561.5%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +127.3%
Contains more Vitamin B3 +16087.7%
Contains more Vitamin B5 +3058.3%
Contains more Vitamin B6 +21950%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +200.5%
Contains more Water +2533.3%
Contains more Protein +55425%
Contains more Fats +85500%
Contains more Other +514.9%
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more Carbs +200.5%
Contains more Water +2533.3%
Contains more Protein +55425%
Contains more Fats +85500%
Contains more Other +514.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +235727.3%
Contains more Polyunsaturated fat +73635.3%
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +235727.3%
Contains more Polyunsaturated fat +73635.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +469%
Contains more Glucose +1130.8%
Contains more Fructose +333.3%
Contains more Starch +∞%
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
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +469%
Contains more Glucose +1130.8%
Contains more Fructose +333.3%
Contains more Starch +∞%

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 Peanut butter
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Maple syrup Peanut butter Opinion
Net carbs 67.04g 17.31g Maple syrup
Protein 0.04g 22.21g Peanut butter
Fats 0.06g 51.36g Peanut butter
Carbs 67.04g 22.31g Maple syrup
Calories 260kcal 598kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.52g 0.12g Maple syrup
Sugar 60.46g 10.49g Peanut butter
Fiber 0g 5g Peanut butter
Calcium 102mg 49mg Maple syrup
Iron 0.11mg 1.74mg Peanut butter
Magnesium 21mg 168mg Peanut butter
Phosphorus 2mg 335mg Peanut butter
Potassium 212mg 558mg Peanut butter
Sodium 12mg 17mg Maple syrup
Zinc 1.47mg 2.51mg Peanut butter
Copper 0.018mg 0.422mg Peanut butter
Manganese 2.908mg 1.665mg Maple syrup
Selenium 0.6µg 4.1µg Peanut butter
Vitamin E 0mg 9.1mg Peanut butter
Vitamin B1 0.066mg 0.15mg Peanut butter
Vitamin B2 1.27mg 0.192mg Maple syrup
Vitamin B3 0.081mg 13.112mg Peanut butter
Vitamin B5 0.036mg 1.137mg Peanut butter
Vitamin B6 0.002mg 0.441mg Peanut butter
Folate 0µg 87µg Peanut butter
Vitamin K 0µg 0.3µg Peanut butter
Tryptophan 0.231mg Peanut butter
Threonine 0.525mg Peanut butter
Isoleucine 0.616mg Peanut butter
Leucine 1.546mg Peanut butter
Lysine 0.681mg Peanut butter
Methionine 0.265mg Peanut butter
Phenylalanine 1.202mg Peanut butter
Valine 0.782mg Peanut butter
Histidine 0.557mg Peanut butter
Trans Fat 0.075g Maple syrup
Saturated Fat 0.007g 10.325g Maple syrup
Monounsaturated Fat 0.011g 25.941g Peanut butter
Polyunsaturated fat 0.017g 12.535g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Peanut butter
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
62%
Peanut butter
Minerals Daily Need Coverage Score
50%
Maple syrup
84%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Peanut butter
Peanut butter is lower in Sugar (difference - 49.97g)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 40)
Which food is cheaper?
Peanut butter
Peanut butter is cheaper (difference - $1.2)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 10.318g)
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.