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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.

Specific food types used in this comparison are Dates, deglet noor and Syrups, maple.

Infographic

Dates 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.
Dates
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 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 +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.
Dates
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 1.3% 0.6% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 +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
Dates
2
37% 41% 22%
Saturated Fat: Sat. Fat 0.032 g
Monounsaturated Fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 +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
Dates
3
38% 31% 31%
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
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 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.
Dates Maple syrup
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Dates Maple syrup Opinion
Calories 282kcal 260kcal Dates
Protein 2.45g 0.04g Dates
Fats 0.39g 0.06g Dates
Vitamin C 0.4mg 0mg Dates
Net carbs 67.03g 67.04g Maple syrup
Carbs 75.03g 67.04g Dates
Magnesium 43mg 21mg Dates
Calcium 39mg 102mg Maple syrup
Potassium 656mg 212mg Dates
Iron 1.02mg 0.11mg Dates
Sugar 63.35g 60.46g Maple syrup
Fiber 8g 0g Dates
Copper 0.206mg 0.018mg Dates
Zinc 0.29mg 1.47mg Maple syrup
Phosphorus 62mg 2mg Dates
Sodium 2mg 12mg Dates
Vitamin A 10IU 0IU Dates
Vitamin E 0.05mg 0mg Dates
Manganese 0.262mg 2.908mg Maple syrup
Selenium 3µg 0.6µg Dates
Vitamin B1 0.052mg 0.066mg Maple syrup
Vitamin B2 0.066mg 1.27mg Maple syrup
Vitamin B3 1.274mg 0.081mg Dates
Vitamin B5 0.589mg 0.036mg Dates
Vitamin B6 0.165mg 0.002mg Dates
Vitamin K 2.7µg 0µg Dates
Folate 19µg 0µg Dates
Choline 6.3mg 1.6mg Dates
Saturated Fat 0.032g 0.007g Maple syrup
Monounsaturated Fat 0.036g 0.011g Dates
Polyunsaturated fat 0.019g 0.017g Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Fructose 19.56g 0.52g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates 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
12%
Dates
24%
Maple syrup
Minerals Daily Need Coverage Score
29%
Dates
50%
Maple syrup

Comparison summary

Which food is lower in Sugar?
Maple syrup
Maple syrup is lower in Sugar (difference - 2.89g)
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.025g)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 12)
Which food is cheaper?
Dates
Dates is cheaper (difference - $2)
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.