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  6. Dried fruit vs. Maple syrup

Dried fruit vs. Maple syrup — In-Depth Nutrition Comparison

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A recap on differences between Dried fruit and Maple syrup

  • Dried fruit has more Copper, Iron, Fiber, Vitamin E , Potassium, Vitamin A RAE, Vitamin B3, and Vitamin B6, however, Maple syrup is higher in Manganese, and Vitamin B2.
  • Maple syrup covers your daily Manganese needs 116% more than Dried fruit.

Food varieties used in this article are Apricots, dried, sulfured, uncooked and Syrups, maple.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +52.4%
Contains more PotassiumPotassium +448.1%
Contains more IronIron +2318.2%
Contains more CopperCopper +1805.6%
Contains more PhosphorusPhosphorus +3450%
Contains less SodiumSodium -16.7%
Contains more SeleniumSelenium +266.7%
Contains more CalciumCalcium +85.5%
Contains more ZincZinc +276.9%
Contains more ManganeseManganese +1137.4%

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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 E Vitamin E +∞%
Contains more Vitamin B3Vitamin B3 +3096.3%
Contains more Vitamin B5Vitamin B5 +1333.3%
Contains more Vitamin B6Vitamin B6 +7050%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +768.8%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin B2Vitamin B2 +1616.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +8375%
Contains more FatsFats +750%
Contains more OtherOther +446.8%
~equal in Carbs ~67.04g
~equal in Water ~32.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 +572.7%
Contains more Poly. FatPolyunsaturated fat +335.3%
Contains less Sat. FatSaturated Fat -58.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 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 StarchStarch +∞%
Contains more GlucoseGlucose +1967.5%
Contains more FructoseFructose +2298.1%
Contains more SucroseSucrose +639.2%
~equal in Lactose ~0g
~equal in Maltose ~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.
Dried fruit Maple syrup
Lower in Saturated Fat ok
Lower in Sugar 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 Dried fruit Maple syrup Opinion
Calories 241kcal 260kcal Maple syrup
Protein 3.39g 0.04g Dried fruit
Fats 0.51g 0.06g Dried fruit
Vitamin C 1mg 0mg Dried fruit
Net carbs 55.34g 67.04g Maple syrup
Carbs 62.64g 67.04g Maple syrup
Magnesium 32mg 21mg Dried fruit
Calcium 55mg 102mg Maple syrup
Potassium 1162mg 212mg Dried fruit
Iron 2.66mg 0.11mg Dried fruit
Sugar 53.44g 60.46g Dried fruit
Fiber 7.3g 0g Dried fruit
Copper 0.343mg 0.018mg Dried fruit
Zinc 0.39mg 1.47mg Maple syrup
Starch 0.35g Dried fruit
Phosphorus 71mg 2mg Dried fruit
Sodium 10mg 12mg Dried fruit
Vitamin A 3604IU 0IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg 0mg Dried fruit
Manganese 0.235mg 2.908mg Maple syrup
Selenium 2.2µg 0.6µg Dried fruit
Vitamin B1 0.015mg 0.066mg Maple syrup
Vitamin B2 0.074mg 1.27mg Maple syrup
Vitamin B3 2.589mg 0.081mg Dried fruit
Vitamin B5 0.516mg 0.036mg Dried fruit
Vitamin B6 0.143mg 0.002mg Dried fruit
Vitamin K 3.1µg 0µg Dried fruit
Folate 10µg 0µg Dried fruit
Choline 13.9mg 1.6mg Dried fruit
Saturated Fat 0.017g 0.007g Maple syrup
Monounsaturated Fat 0.074g 0.011g Dried fruit
Polyunsaturated fat 0.074g 0.017g Dried fruit
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Fructose 12.47g 0.52g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
36%
Dried fruit
24%
Maple syrup
Minerals Daily Need Coverage Score
44%
Dried fruit
50%
Maple syrup

Comparison summary

Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.01g)
Which food is lower in Sugar?
Dried fruit
Dried fruit is lower in Sugar (difference - 7.02g)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 23)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $2)
Which food is richer in vitamins?
Dried fruit
Dried fruit 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.