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Onion vs. Maple syrup — In-Depth Nutrition Comparison

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A recap on differences between onions and maple syrup

  • Onions have more vitamin B6, vitamin C, and fiber; however, maple syrup is higher in manganese, vitamin B2, zinc, and calcium.
  • Maple syrup covers your daily manganese needs 121% more than onions.
  • The glycemic index of maple syrup is higher.

Food varieties used in this article are Onions, raw and Syrups, maple.

Infographic

Onion 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.
Onion
Onion
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
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 +90.9%
Contains more CopperCopper +116.7%
Contains more PhosphorusPhosphorus +1350%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +343.5%
Contains more PotassiumPotassium +45.2%
Contains more ZincZinc +764.7%
Contains more ManganeseManganese +2154.3%
Contains more SeleniumSelenium +20%

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.
Onion
Onion
8
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +43.2%
Contains more Vitamin B5Vitamin B5 +241.7%
Contains more Vitamin B6Vitamin B6 +5900%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +281.3%
Contains more Vitamin B1Vitamin B1 +43.5%
Contains more Vitamin B2Vitamin B2 +4603.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Maple syrup DV% diff.
Manganese 0.129mg 2.908mg 121%
Vitamin B2 0.027mg 1.27mg 96%
Carbs 9.34g 67.04g 19%
Zinc 0.17mg 1.47mg 12%
Calories 40kcal 260kcal 11%
Vitamin B6 0.12mg 0.002mg 9%
Vitamin C 7.4mg 0mg 8%
Calcium 23mg 102mg 8%
Fiber 1.7g 0g 7%
Folate 19µg 0µg 5%
Phosphorus 29mg 2mg 4%
Magnesium 10mg 21mg 3%
Vitamin B5 0.123mg 0.036mg 2%
Vitamin B1 0.046mg 0.066mg 2%
Potassium 146mg 212mg 2%
Copper 0.039mg 0.018mg 2%
Protein 1.1g 0.04g 2%
Choline 6.1mg 1.6mg 1%
Fructose 1.29g 0.52g 1%
Iron 0.21mg 0.11mg 1%
Fats 0.1g 0.06g 0%
Net carbs 7.64g 67.04g N/A
Sugar 4.24g 60.46g N/A
Sodium 4mg 12mg 0%
Vitamin E 0.02mg 0mg 0%
Selenium 0.5µg 0.6µg 0%
Vitamin B3 0.116mg 0.081mg 0%
Vitamin K 0.4µg 0µg 0%
Saturated fat 0.042g 0.007g 0%
Monounsaturated fat 0.013g 0.011g 0%
Polyunsaturated fat 0.017g 0.017g 0%
Tryptophan 0.014mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.039mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
3
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 +2650%
Contains more FatsFats +66.7%
Contains more WaterWater +175.1%
Contains more CarbsCarbs +617.8%
Contains more OtherOther +34.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 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 +18.2%
Contains less Sat. FatSaturated fat -83.3%
~equal in Polyunsaturated fat ~0.017g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
2
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 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 +23.1%
Contains more FructoseFructose +148.1%
Contains more SucroseSucrose +5790.9%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.