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Mango vs. Maple syrup — In-Depth Nutrition Comparison

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How are Mango and Maple syrup different?

  • Mango is higher in Vitamin C, Folate, Copper, Vitamin B6, Fiber, and Vitamin A, however, Maple syrup is richer in Manganese, Vitamin B2, Zinc, and Calcium.
  • Daily need coverage for Manganese from Maple syrup is 124% higher.

Mangos, raw and Syrups, maple are the varieties used in this article.

Infographic

Mango 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.
Mango
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
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 IronIron +45.5%
Contains more CopperCopper +516.7%
Contains more PhosphorusPhosphorus +600%
Contains less SodiumSodium -91.7%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +827.3%
Contains more PotassiumPotassium +26.2%
Contains more ZincZinc +1533.3%
Contains more ManganeseManganese +4515.9%
~equal in Selenium ~0.6µg

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.
Mango
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 121% 65% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
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 +725.9%
Contains more Vitamin B5Vitamin B5 +447.2%
Contains more Vitamin B6Vitamin B6 +5850%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +375%
Contains more Vitamin B1Vitamin B1 +135.7%
Contains more Vitamin B2Vitamin B2 +3242.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
3
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 +1950%
Contains more FatsFats +533.3%
Contains more WaterWater +157.7%
Contains more CarbsCarbs +347.5%
Contains more OtherOther +30.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
2
30% 46% 23%
Saturated Fat: Sat. Fat 0.092 g
Monounsaturated Fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 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 +1172.7%
Contains more Poly. FatPolyunsaturated fat +317.6%
Contains less Sat. FatSaturated Fat -92.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
2
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 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 GlucoseGlucose +25.6%
Contains more FructoseFructose +800%
Contains more SucroseSucrose +736.7%
~equal in Starch ~0g
~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.
Mango Maple syrup
Rich in minerals ok
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

All nutrients comparison - raw data values

Nutrient Mango Maple syrup Opinion
Calories 60kcal 260kcal Maple syrup
Protein 0.82g 0.04g Mango
Fats 0.38g 0.06g Mango
Vitamin C 36.4mg 0mg Mango
Net carbs 13.38g 67.04g Maple syrup
Carbs 14.98g 67.04g Maple syrup
Magnesium 10mg 21mg Maple syrup
Calcium 11mg 102mg Maple syrup
Potassium 168mg 212mg Maple syrup
Iron 0.16mg 0.11mg Mango
Sugar 13.66g 60.46g Mango
Fiber 1.6g 0g Mango
Copper 0.111mg 0.018mg Mango
Zinc 0.09mg 1.47mg Maple syrup
Phosphorus 14mg 2mg Mango
Sodium 1mg 12mg Mango
Vitamin A 1082IU 0IU Mango
Vitamin A 54µg 0µg Mango
Vitamin E 0.9mg 0mg Mango
Manganese 0.063mg 2.908mg Maple syrup
Selenium 0.6µg 0.6µg
Vitamin B1 0.028mg 0.066mg Maple syrup
Vitamin B2 0.038mg 1.27mg Maple syrup
Vitamin B3 0.669mg 0.081mg Mango
Vitamin B5 0.197mg 0.036mg Mango
Vitamin B6 0.119mg 0.002mg Mango
Vitamin K 4.2µg 0µg Mango
Folate 43µg 0µg Mango
Choline 7.6mg 1.6mg Mango
Saturated Fat 0.092g 0.007g Maple syrup
Monounsaturated Fat 0.14g 0.011g Mango
Polyunsaturated fat 0.071g 0.017g Mango
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Fructose 4.68g 0.52g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Maple syrup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
25%
Mango
24%
Maple syrup
Minerals Daily Need Coverage Score
9%
Mango
50%
Maple syrup

Comparison summary

Which food is richer in minerals?
Maple syrup
Maple syrup is relatively richer in minerals
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.085g)
Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 46.8g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 3)
Which food is cheaper?
Mango
Mango is cheaper (difference - $3.7)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.