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Cereal vs. Maple syrup — In-Depth Nutrition Comparison

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Differences between cereal and maple syrup

  • Cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, zinc, and vitamin C, while maple syrup has more manganese.
  • Cereal's daily need coverage for vitamin B1 is 519% higher.
  • The amount of sodium in maple syrup is lower.
  • Maple syrup has a lower glycemic index. The glycemic index of maple syrup is 54, while the glycemic index of cereal is 69.

The food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Syrups, maple.

Infographic

Cereal 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.
Cereal
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 IronIron +30863.6%
Contains more CopperCopper +661.1%
Contains more ZincZinc +417%
Contains more PhosphorusPhosphorus +3750%
Contains more SeleniumSelenium +950%
Contains more MagnesiumMagnesium +10.5%
Contains more CalciumCalcium +920%
Contains more PotassiumPotassium +101.9%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +268.1%

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.
Cereal
8
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +9427.3%
Contains more Vitamin B2Vitamin B2 +204.7%
Contains more Vitamin B3Vitamin B3 +36467.9%
Contains more Vitamin B5Vitamin B5 +527.8%
Contains more Vitamin B6Vitamin B6 +299200%
~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
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +15050%
Contains more FatsFats +1700%
Contains more CarbsCarbs +29.5%
Contains more OtherOther +374.5%
Contains more WaterWater +756.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 +1754.5%
Contains more Poly. FatPolyunsaturated fat +1982.4%
Contains less Sat. FatSaturated fat -97.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cereal
1
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 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 MaltoseMaltose +∞%
Contains more SucroseSucrose +498.8%
Contains more GlucoseGlucose +492.6%
Contains more FructoseFructose +100%
~equal in Starch ~0g
~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.
Cereal Maple syrup
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cereal Maple syrup DV% diff.
Vitamin B1 6.288mg 0.066mg 519%
Vitamin B6 5.986mg 0.002mg 460%
Iron 34.06mg 0.11mg 424%
Vitamin B2 3.87mg 1.27mg 200%
Vitamin B3 29.62mg 0.081mg 185%
Manganese 0.79mg 2.908mg 92%
Vitamin A 814µg 0µg 90%
Zinc 7.6mg 1.47mg 56%
Vitamin C 38.5mg 0mg 43%
Sodium 795mg 12mg 34%
Copper 0.137mg 0.018mg 13%
Protein 6.06g 0.04g 12%
Phosphorus 77mg 2mg 11%
Selenium 6.3µg 0.6µg 10%
Calcium 10mg 102mg 9%
Carbs 86.85g 67.04g 7%
Calories 378kcal 260kcal 6%
Fiber 1.4g 0g 6%
Vitamin B5 0.226mg 0.036mg 4%
Potassium 105mg 212mg 3%
Polyunsaturated fat 0.354g 0.017g 2%
Fats 1.08g 0.06g 2%
Saturated fat 0.26g 0.007g 1%
Vitamin E 0.08mg 0mg 1%
Net carbs 85.45g 67.04g N/A
Magnesium 19mg 21mg 0%
Sugar 10.35g 60.46g N/A
Choline 1.6mg 0%
Monounsaturated fat 0.204g 0.011g 0%
Tryptophan 0.066mg 0%
Threonine 0.241mg 0%
Isoleucine 0.26mg 0%
Leucine 0.767mg 0%
Lysine 0.113mg 0%
Methionine 0.13mg 0%
Phenylalanine 0.365mg 0%
Valine 0.344mg 0%
Histidine 0.162mg 0%
Fructose 0.26g 0.52g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal 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
371%
Cereal
24%
Maple syrup
Minerals Daily Need Coverage Score
183%
Cereal
50%
Maple syrup

Comparison summary

Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 783mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 0.253g)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cereal
Cereal is lower in Sugar (difference - 50.11g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $4)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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

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.