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  6. Greek yogurt vs. Maple syrup

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.

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% 0.9% 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Greek yogurt Maple syrup
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Greek yogurt Maple syrup Opinion
Calories 97kcal 260kcal Maple syrup
Protein 9g 0.04g Greek yogurt
Fats 5g 0.06g Greek yogurt
Net carbs 3.98g 67.04g Maple syrup
Carbs 3.98g 67.04g Maple syrup
Cholesterol 13mg 0mg Maple syrup
Magnesium 11mg 21mg Maple syrup
Calcium 100mg 102mg Maple syrup
Potassium 141mg 212mg Maple syrup
Iron 0mg 0.11mg Maple syrup
Sugar 4g 60.46g Greek yogurt
Copper 0.017mg 0.018mg Maple syrup
Zinc 0.52mg 1.47mg Maple syrup
Phosphorus 135mg 2mg Greek yogurt
Sodium 35mg 12mg Maple syrup
Vitamin A 15IU 0IU Greek yogurt
Vitamin A 2µg 0µg Greek yogurt
Vitamin E 0.01mg 0mg Greek yogurt
Manganese 0.009mg 2.908mg Maple syrup
Selenium 9.7µg 0.6µg Greek yogurt
Vitamin B1 0.023mg 0.066mg Maple syrup
Vitamin B2 0.278mg 1.27mg Maple syrup
Vitamin B3 0.208mg 0.081mg Greek yogurt
Vitamin B5 0.331mg 0.036mg Greek yogurt
Vitamin B6 0.063mg 0.002mg Greek yogurt
Vitamin B12 0.75µg 0µg Greek yogurt
Folate 5µg 0µg Greek yogurt
Choline 15.1mg 1.6mg Greek yogurt
Saturated Fat 2.395g 0.007g Maple syrup
Monounsaturated Fat 2.136g 0.011g Greek yogurt
Polyunsaturated fat 0.469g 0.017g Greek yogurt
Fructose 0.52g Maple syrup
Omega-3 - DHA 0.004g 0g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt
Omega-6 - Linoleic acid 0.209g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt 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
17%
Greek yogurt
24%
Maple syrup
Minerals Daily Need Coverage Score
19%
Greek yogurt
50%
Maple syrup

Comparison summary

Which food is lower in Cholesterol?
Maple syrup
Maple syrup is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 2.388g)
Which food is richer in minerals?
Maple syrup
Maple syrup is relatively richer in minerals
Which food is lower in Sugar?
Greek yogurt
Greek yogurt is lower in Sugar (difference - 56.46g)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 42)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $4)
Which food is richer in vitamins?
Greek yogurt
Greek yogurt is relatively richer in vitamins

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.