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Beans vs. Maple syrup — In-Depth Nutrition Comparison

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Important differences between beans and maple syrup

  • Beans have more fiber, copper, phosphorus, vitamin B6, selenium, vitamin B1, folate, and choline; however, maple syrup has more vitamin B2 and calcium.
  • Maple syrup's daily need coverage for vitamin B2 is 93% more.
  • Maple syrup has a higher glycemic index than beans.

The food varieties used in the comparison are Beans, baked, canned, no salt added and Syrups, maple.

Infographic

Beans vs Maple syrup 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.
Beans
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 +52.4%
Contains more PotassiumPotassium +39.6%
Contains more IronIron +163.6%
Contains more CopperCopper +1044.4%
Contains more PhosphorusPhosphorus +5100%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +650%
Contains more CalciumCalcium +104%
~equal in Zinc ~1.47mg

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.
Beans
9
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +127.3%
Contains more Vitamin B3Vitamin B3 +430.9%
Contains more Vitamin B6Vitamin B6 +6400%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1825%
Contains more Vitamin B2Vitamin B2 +2016.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Maple syrup DV% diff.
Manganese 2.908mg 126%
Vitamin B2 0.06mg 1.27mg 93%
Fiber 5.5g 0g 22%
Copper 0.206mg 0.018mg 21%
Carbs 20.49g 67.04g 16%
Phosphorus 104mg 2mg 15%
Protein 4.8g 0.04g 10%
Vitamin B6 0.13mg 0.002mg 10%
Calories 105kcal 260kcal 8%
Selenium 4.5µg 0.6µg 7%
Vitamin B1 0.15mg 0.066mg 7%
Folate 24µg 0µg 6%
Choline 30.8mg 1.6mg 5%
Calcium 50mg 102mg 5%
Magnesium 32mg 21mg 3%
Vitamin C 3.1mg 0mg 3%
Iron 0.29mg 0.11mg 2%
Vitamin B3 0.43mg 0.081mg 2%
Potassium 296mg 212mg 2%
Vitamin K 0.8µg 0µg 1%
Vitamin B5 0.036mg 1%
Polyunsaturated fat 0.172g 0.017g 1%
Vitamin A 5µg 0µg 1%
Vitamin E 0.15mg 0mg 1%
Zinc 1.4mg 1.47mg 1%
Fats 0.4g 0.06g 1%
Fructose 0.52g 1%
Net carbs 14.99g 67.04g N/A
Sugar 7.78g 60.46g N/A
Sodium 1mg 12mg 0%
Saturated fat 0.103g 0.007g 0%
Monounsaturated fat 0.035g 0.011g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +11900%
Contains more FatsFats +566.7%
Contains more WaterWater +124.1%
Contains more OtherOther +263.8%
Contains more CarbsCarbs +227.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 +218.2%
Contains more Poly. FatPolyunsaturated fat +911.8%
Contains less Sat. FatSaturated fat -93.2%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.