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  6. Almond butter vs. Maple syrup

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

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How are almond butter and maple syrup different?

  • Almond butter is richer in vitamin E, copper, phosphorus, magnesium, iron, fiber, and calcium, while maple syrup is higher in manganese and vitamin B2.
  • Almond butter covers your daily need for vitamin E, 161% more than maple syrup.
  • Maple syrup is lower in saturated fat.

Nuts, almond butter, plain, without salt added and Syrups, maple types were used in this article.

Infographic

Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more MagnesiumMagnesium +1228.6%
Contains more CalciumCalcium +240.2%
Contains more PotassiumPotassium +252.8%
Contains more IronIron +3072.7%
Contains more CopperCopper +5088.9%
Contains more ZincZinc +123.8%
Contains more PhosphorusPhosphorus +25300%
Contains less SodiumSodium -41.7%
Contains more SeleniumSelenium +300%
Contains more ManganeseManganese +36.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +3795.1%
Contains more Vitamin B5Vitamin B5 +783.3%
Contains more Vitamin B6Vitamin B6 +5050%
Contains more FolateFolate +∞%
Contains more CholineCholine +3156.3%
Contains more Vitamin B1Vitamin B1 +61%
Contains more Vitamin B2Vitamin B2 +35.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +52300%
Contains more FatsFats +92400%
Contains more OtherOther +555.3%
Contains more CarbsCarbs +256.2%
Contains more WaterWater +1875%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +294854.5%
Contains more Poly. FatPolyunsaturated fat +79976.5%
Contains less Sat. FatSaturated fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
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 StarchStarch +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +1243.8%
Contains more GlucoseGlucose +7900%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond butter 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 Almond butter Maple syrup DV% diff.
Vitamin E 24.21mg 0mg 161%
Copper 0.934mg 0.018mg 102%
Polyunsaturated fat 13.613g 0.017g 91%
Fats 55.5g 0.06g 85%
Monounsaturated fat 32.445g 0.011g 81%
Phosphorus 508mg 2mg 72%
Magnesium 279mg 21mg 61%
Iron 3.49mg 0.11mg 42%
Protein 20.96g 0.04g 42%
Fiber 10.3g 0g 41%
Manganese 2.131mg 2.908mg 34%
Calcium 347mg 102mg 25%
Vitamin B2 0.939mg 1.27mg 25%
Vitamin B3 3.155mg 0.081mg 19%
Saturated fat 4.152g 0.007g 19%
Calories 614kcal 260kcal 18%
Zinc 3.29mg 1.47mg 17%
Potassium 748mg 212mg 16%
Carbs 18.82g 67.04g 16%
Folate 53µg 0µg 13%
Choline 52.1mg 1.6mg 9%
Vitamin B6 0.103mg 0.002mg 8%
Vitamin B5 0.318mg 0.036mg 6%
Selenium 2.4µg 0.6µg 3%
Vitamin B1 0.041mg 0.066mg 2%
Fructose 0g 0.52g 1%
Net carbs 8.52g 67.04g N/A
Sugar 4.43g 60.46g N/A
Starch 0.08g 0%
Sodium 7mg 12mg 0%
Tryptophan 0.159mg 0%
Threonine 0.555mg 0%
Isoleucine 0.813mg 0%
Leucine 1.483mg 0%
Lysine 0.612mg 0%
Methionine 0.122mg 0%
Phenylalanine 1.149mg 0%
Valine 0.937mg 0%
Histidine 0.55mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Maple syrup
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
68%
Almond butter
24%
Maple syrup
Minerals Daily Need Coverage Score
141%
Almond butter
50%
Maple syrup

Comparison summary

Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 4.145g)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 56.03g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 54)
Which food is cheaper?
Almond butter
Almond butter is cheaper (difference - $1)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter
Almond butter 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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.