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  6. Cassava vs. Maple syrup

Cassava vs. Maple syrup — In-Depth Nutrition Comparison

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What are the differences between Cassava and Maple syrup?

  • Cassava is higher in Vitamin C, Copper, Fiber, Folate, and Vitamin B6, yet Maple syrup is higher in Manganese, Vitamin B2, Zinc, and Calcium.
  • Maple syrup's daily need coverage for Manganese is 110% more.

We used Cassava, raw and Syrups, maple types in this article.

Infographic

Cassava 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.
Cassava
Cassava
5
:
4
Maple syrup
Maple syrup
Contains more Iron +145.5%
Contains more Phosphorus +1250%
Contains more Potassium +27.8%
Contains more Copper +455.6%
Contains more Selenium +16.7%
Contains more Calcium +537.5%
Contains less Sodium -14.3%
Contains more Zinc +332.4%
Contains more Manganese +657.3%
Equal in Magnesium - 21
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Maple syrup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Contains more Iron +145.5%
Contains more Phosphorus +1250%
Contains more Potassium +27.8%
Contains more Copper +455.6%
Contains more Selenium +16.7%
Contains more Calcium +537.5%
Contains less Sodium -14.3%
Contains more Zinc +332.4%
Contains more Manganese +657.3%
Equal in Magnesium - 21

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.
Cassava
Cassava
9
:
1
Maple syrup
Maple syrup
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +31.8%
Contains more Vitamin B3 +954.3%
Contains more Vitamin B5 +197.2%
Contains more Vitamin B6 +4300%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +2545.8%
Cassava
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Maple syrup
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +31.8%
Contains more Vitamin B3 +954.3%
Contains more Vitamin B5 +197.2%
Contains more Vitamin B6 +4300%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +2545.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cassava
Cassava
4
:
1
Maple syrup
Maple syrup
Contains more Protein +3300%
Contains more Fats +366.7%
Contains more Water +84.3%
Contains more Other +31.9%
Contains more Carbs +76.1%
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Maple syrup
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more Protein +3300%
Contains more Fats +366.7%
Contains more Water +84.3%
Contains more Other +31.9%
Contains more Carbs +76.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cassava
Cassava
2
:
1
Maple syrup
Maple syrup
Contains more Monounsaturated Fat +581.8%
Contains more Polyunsaturated fat +182.4%
Contains less Saturated Fat -90.5%
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Maple syrup
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +581.8%
Contains more Polyunsaturated fat +182.4%
Contains less Saturated Fat -90.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Maple syrup Opinion
Net carbs 36.26g 67.04g Maple syrup
Protein 1.36g 0.04g Cassava
Fats 0.28g 0.06g Cassava
Carbs 38.06g 67.04g Maple syrup
Calories 160kcal 260kcal Maple syrup
Fructose 0.52g Maple syrup
Sugar 1.7g 60.46g Cassava
Fiber 1.8g 0g Cassava
Calcium 16mg 102mg Maple syrup
Iron 0.27mg 0.11mg Cassava
Magnesium 21mg 21mg
Phosphorus 27mg 2mg Cassava
Potassium 271mg 212mg Cassava
Sodium 14mg 12mg Maple syrup
Zinc 0.34mg 1.47mg Maple syrup
Copper 0.1mg 0.018mg Cassava
Manganese 0.384mg 2.908mg Maple syrup
Selenium 0.7µg 0.6µg Cassava
Vitamin A 13IU 0IU Cassava
Vitamin A RAE 1µg 0µg Cassava
Vitamin E 0.19mg 0mg Cassava
Vitamin C 20.6mg 0mg Cassava
Vitamin B1 0.087mg 0.066mg Cassava
Vitamin B2 0.048mg 1.27mg Maple syrup
Vitamin B3 0.854mg 0.081mg Cassava
Vitamin B5 0.107mg 0.036mg Cassava
Vitamin B6 0.088mg 0.002mg Cassava
Folate 27µg 0µg Cassava
Vitamin K 1.9µg 0µg Cassava
Tryptophan 0.019mg Cassava
Threonine 0.028mg Cassava
Isoleucine 0.027mg Cassava
Leucine 0.039mg Cassava
Lysine 0.044mg Cassava
Methionine 0.011mg Cassava
Phenylalanine 0.026mg Cassava
Valine 0.035mg Cassava
Histidine 0.02mg Cassava
Saturated Fat 0.074g 0.007g Maple syrup
Monounsaturated Fat 0.075g 0.011g Cassava
Polyunsaturated fat 0.048g 0.017g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Maple syrup
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
14%
Cassava
26%
Maple syrup
Minerals Daily Need Coverage Score
16%
Cassava
50%
Maple syrup

Comparison summary

Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 40)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 58.76g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $3.8)
Which food is richer in minerals?
Cassava
Cassava is relatively richer in minerals
Which food is richer in vitamins?
Cassava
Cassava 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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.