Dates vs. Maple syrup — In-Depth Nutrition Comparison
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Significant differences between dates and maple syrup
- Dates have more fiber, copper, potassium, vitamin B6, iron, vitamin B5, and phosphorus; however, maple syrup is richer in manganese, vitamin B2, and zinc.
- Maple syrup covers your daily manganese needs 115% more than dates.
- Maple syrup has a higher glycemic index. The glycemic index of maple syrup is 54, while the glycemic index of dates is 42.
Specific food types used in this comparison are Dates, deglet noor and Syrups, maple.
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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.
| Contains more MagnesiumMagnesium | +104.8% |
| Contains more PotassiumPotassium | +209.4% |
| Contains more IronIron | +827.3% |
| Contains more CopperCopper | +1044.4% |
| Contains more PhosphorusPhosphorus | +3000% |
| Contains less SodiumSodium | -83.3% |
| Contains more SeleniumSelenium | +400% |
| Contains more CalciumCalcium | +161.5% |
| Contains more ZincZinc | +406.9% |
| Contains more ManganeseManganese | +1009.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +1472.8% |
| Contains more Vitamin B5Vitamin B5 | +1536.1% |
| Contains more Vitamin B6Vitamin B6 | +8150% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +293.8% |
| Contains more Vitamin B1Vitamin B1 | +26.9% |
| Contains more Vitamin B2Vitamin B2 | +1824.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
0.04 g
Fats:
0.06 g
Carbs:
67.04 g
Water:
32.39 g
Other:
0.47 g
| Contains more ProteinProtein | +6025% |
| Contains more FatsFats | +550% |
| Contains more CarbsCarbs | +11.9% |
| Contains more OtherOther | +240.4% |
| Contains more WaterWater | +57.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
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 | +227.3% |
| Contains more Poly. FatPolyunsaturated fat | +11.8% |
| Contains less Sat. FatSaturated fat | -78.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
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 GlucoseGlucose | +1141.9% |
| Contains more FructoseFructose | +3661.5% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +144.6% |
~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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.262mg | 2.908mg | 115% |
| Vitamin B2 | 0.066mg | 1.27mg | 93% |
| Fiber | 8g | 0g | 32% |
| Fructose | 19.56g | 0.52g | 24% |
| Copper | 0.206mg | 0.018mg | 21% |
| Potassium | 656mg | 212mg | 13% |
| Vitamin B6 | 0.165mg | 0.002mg | 13% |
| Vitamin B5 | 0.589mg | 0.036mg | 11% |
| Iron | 1.02mg | 0.11mg | 11% |
| Zinc | 0.29mg | 1.47mg | 11% |
| Phosphorus | 62mg | 2mg | 9% |
| Vitamin B3 | 1.274mg | 0.081mg | 7% |
| Calcium | 39mg | 102mg | 6% |
| Protein | 2.45g | 0.04g | 5% |
| Magnesium | 43mg | 21mg | 5% |
| Folate | 19µg | 0µg | 5% |
| Selenium | 3µg | 0.6µg | 4% |
| Carbs | 75.03g | 67.04g | 3% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Choline | 6.3mg | 1.6mg | 1% |
| Calories | 282kcal | 260kcal | 1% |
| Vitamin B1 | 0.052mg | 0.066mg | 1% |
| Fats | 0.39g | 0.06g | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 67.04g | N/A |
| Sugar | 63.35g | 60.46g | N/A |
| Sodium | 2mg | 12mg | 0% |
| Vitamin E | 0.05mg | 0mg | 0% |
| Saturated fat | 0.032g | 0.007g | 0% |
| Monounsaturated fat | 0.036g | 0.011g | 0% |
| Polyunsaturated fat | 0.019g | 0.017g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
24%
Minerals Daily Need Coverage Score
29%
50%
Comparison summary
Which food is lower in Sugar?
Maple syrup is lower in Sugar (difference - 2.89g)
Which food is lower in Saturated fat?
Maple syrup is lower in Saturated fat (difference - 0.025g)
Which food contains less Sodium?
Dates contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 12)
Which food is cheaper?
Dates is cheaper (difference - $2)
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.