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Greek yogurt vs. Maple syrup — In-Depth Nutrition Comparison

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What are the main differences between Greek yogurt and maple syrup?

  • Greek yogurt is richer in vitamin B12, phosphorus, selenium, and vitamin B5, yet maple syrup is richer in manganese, vitamin B2, and zinc.
  • Maple syrup's daily need coverage for manganese is 126% higher.
  • Maple syrup contains less saturated fat.
  • Greek yogurt has a lower glycemic index than maple syrup.

We used Yogurt, Greek, plain, whole milk and Syrups, maple types in this comparison.

Infographic

Greek yogurt 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 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
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 PhosphorusPhosphorus +6650%
Contains more SeleniumSelenium +1516.7%
Contains more MagnesiumMagnesium +90.9%
Contains more PotassiumPotassium +50.4%
Contains more IronIron +∞%
Contains more ZincZinc +182.7%
Contains less SodiumSodium -65.7%
Contains more ManganeseManganese +32211.1%
~equal in Calcium ~102mg
~equal in Copper ~0.018mg

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% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
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 +156.8%
Contains more Vitamin B5Vitamin B5 +819.4%
Contains more Vitamin B6Vitamin B6 +3050%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +843.8%
Contains more Vitamin B1Vitamin B1 +187%
Contains more Vitamin B2Vitamin B2 +356.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Greek yogurt Maple syrup DV% diff.
Manganese 0.009mg 2.908mg 126%
Vitamin B2 0.278mg 1.27mg 76%
Vitamin B12 0.75µg 0µg 31%
Carbs 3.98g 67.04g 21%
Phosphorus 135mg 2mg 19%
Protein 9g 0.04g 18%
Selenium 9.7µg 0.6µg 17%
Saturated fat 2.395g 0.007g 11%
Zinc 0.52mg 1.47mg 9%
Calories 97kcal 260kcal 8%
Fats 5g 0.06g 8%
Vitamin B5 0.331mg 0.036mg 6%
Vitamin B6 0.063mg 0.002mg 5%
Monounsaturated fat 2.136g 0.011g 5%
Cholesterol 13mg 0mg 4%
Vitamin B1 0.023mg 0.066mg 4%
Polyunsaturated fat 0.469g 0.017g 3%
Magnesium 11mg 21mg 2%
Choline 15.1mg 1.6mg 2%
Potassium 141mg 212mg 2%
Fructose 0.52g 1%
Sodium 35mg 12mg 1%
Vitamin B3 0.208mg 0.081mg 1%
Iron 0mg 0.11mg 1%
Folate 5µg 0µg 1%
Net carbs 3.98g 67.04g N/A
Calcium 100mg 102mg 0%
Sugar 4g 60.46g N/A
Copper 0.017mg 0.018mg 0%
Vitamin E 0.01mg 0mg 0%
Vitamin A 2µg 0µg 0%
Omega-3 - DHA 0.004g 0g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 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 +22400%
Contains more FatsFats +8233.3%
Contains more WaterWater +151%
Contains more OtherOther +53.2%
Contains more CarbsCarbs +1584.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 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 +19318.2%
Contains more Poly. FatPolyunsaturated fat +2658.8%
Contains less Sat. FatSaturated fat -99.7%

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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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.