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Chocolate vs. Maple syrup — In-Depth Nutrition Comparison

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A recap on the differences between chocolate and maple syrup

  • Chocolate has more copper, iron, magnesium, phosphorus, fiber, potassium, and vitamin B12; however, maple syrup is higher in vitamin B2 and manganese.
  • Chocolate covers your daily copper needs 112% more than maple syrup.
  • Maple syrup has less saturated fat.
  • The glycemic index of maple syrup is higher.

Food varieties used in this article are Chocolate, dark, 45- 59% cacao solids and Syrups, maple.

Infographic

Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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 +595.2%
Contains more PotassiumPotassium +163.7%
Contains more IronIron +7190.9%
Contains more CopperCopper +5611.1%
Contains more ZincZinc +36.7%
Contains more PhosphorusPhosphorus +10200%
Contains more SeleniumSelenium +400%
Contains more CalciumCalcium +82.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +104.9%

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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +795.1%
Contains more Vitamin B5Vitamin B5 +725%
Contains more Vitamin B6Vitamin B6 +2000%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +164%
Contains more Vitamin B2Vitamin B2 +2440%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient Chocolate Maple syrup DV% diff.
Copper 1.028mg 0.018mg 112%
Iron 8.02mg 0.11mg 99%
Vitamin B2 0.05mg 1.27mg 94%
Saturated fat 18.519g 0.007g 84%
Manganese 1.419mg 2.908mg 65%
Fats 31.28g 0.06g 48%
Magnesium 146mg 21mg 30%
Phosphorus 206mg 2mg 29%
Fiber 7g 0g 28%
Monounsaturated fat 9.54g 0.011g 24%
Calories 546kcal 260kcal 14%
Caffeine 43mg 0mg 11%
Potassium 559mg 212mg 10%
Vitamin B12 0.23µg 0µg 10%
Protein 4.88g 0.04g 10%
Polyunsaturated fat 1.092g 0.017g 7%
Vitamin K 8.1µg 0µg 7%
Calcium 56mg 102mg 5%
Zinc 2.01mg 1.47mg 5%
Vitamin B5 0.297mg 0.036mg 5%
Vitamin B3 0.725mg 0.081mg 4%
Selenium 3µg 0.6µg 4%
Vitamin E 0.54mg 0mg 4%
Vitamin B1 0.025mg 0.066mg 3%
Vitamin B6 0.042mg 0.002mg 3%
Cholesterol 8mg 0mg 3%
Carbs 61.17g 67.04g 2%
Sodium 24mg 12mg 1%
Fructose 0g 0.52g 1%
Net carbs 54.17g 67.04g N/A
Sugar 47.9g 60.46g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.112g N/A
Choline 1.6mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 +12100%
Contains more FatsFats +52033.3%
Contains more OtherOther +261.7%
Contains more WaterWater +3239.2%
~equal in Carbs ~67.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 +86627.3%
Contains more Poly. FatPolyunsaturated fat +6323.5%
Contains less Sat. FatSaturated fat -100%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 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 LactoseLactose +∞%
Contains more SucroseSucrose +26.1%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.