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Avocado oil vs. Maple syrup — In-Depth Nutrition Comparison

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The main differences between avocado oil and maple syrup

  • Avocado oil has more polyunsaturated fat and monounsaturated fat; however, maple syrup has more manganese, vitamin B2, zinc, calcium, potassium, and vitamin B1.
  • Daily need coverage for manganese for maple syrup is 126% higher.
  • Maple syrup has 6414 times less monounsaturated fat than avocado oil. Avocado oil has 70.554g of monounsaturated fat, while maple syrup has 0.011g.
  • Maple syrup is lower in saturated fat.
  • Maple syrup has a higher glycemic index than avocado oil.

Food types used in this article are Oil, avocado and Syrups, maple.

Infographic

Avocado oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +166566.7%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 74% 14%
Saturated fat: Sat. Fat 11.56 g
Monounsaturated fat: Mono. Fat 70.554 g
Polyunsaturated fat: Poly. Fat 13.486 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 +641300%
Contains more Poly. FatPolyunsaturated fat +79229.4%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado oil Maple syrup DV% diff.
Monounsaturated fat 70.554g 0.011g 176%
Fats 100g 0.06g 154%
Manganese 0mg 2.908mg 126%
Vitamin B2 0mg 1.27mg 98%
Polyunsaturated fat 13.486g 0.017g 90%
Saturated fat 11.56g 0.007g 53%
Calories 884kcal 260kcal 31%
Carbs 0g 67.04g 22%
Zinc 0mg 1.47mg 13%
Calcium 0mg 102mg 10%
Vitamin B1 0mg 0.066mg 6%
Potassium 0mg 212mg 6%
Magnesium 0mg 21mg 5%
Copper 0mg 0.018mg 2%
Vitamin B5 0mg 0.036mg 1%
Vitamin B3 0mg 0.081mg 1%
Sodium 0mg 12mg 1%
Iron 0mg 0.11mg 1%
Selenium 0µg 0.6µg 1%
Fructose 0.52g 1%
Protein 0g 0.04g 0%
Net carbs 0g 67.04g N/A
Sugar 60.46g N/A
Phosphorus 0mg 2mg 0%
Vitamin B6 0mg 0.002mg 0%
Choline 1.6mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado oil 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
0%
Avocado oil
24%
Maple syrup
Minerals Daily Need Coverage Score
0%
Avocado oil
50%
Maple syrup

Comparison summary

Which food is richer in minerals?
Maple syrup
Maple syrup is relatively richer in minerals
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 11.553g)
Which food is richer in vitamins?
Maple syrup
Maple syrup is relatively richer in vitamins
Which food is lower in Cholesterol?
Avocado oil
Avocado oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Avocado oil
Avocado oil is lower in Sugar (difference - 60.46g)
Which food contains less Sodium?
Avocado oil
Avocado oil contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Avocado oil
Avocado oil is lower in glycemic index (difference - 54)
Which food is cheaper?
Avocado oil
Avocado oil is cheaper (difference - $2)

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. Avocado oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173573/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.