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  6. Onion vs. Maple syrup

Onion vs. Maple syrup — In-Depth Nutrition Comparison

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A recap on differences between Onion and Maple syrup

  • Onion has 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 Onion.

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
:
6
Maple syrup
Maple syrup
Contains more Iron +90.9%
Contains more Phosphorus +1350%
Contains less Sodium -66.7%
Contains more Copper +116.7%
Contains more Calcium +343.5%
Contains more Magnesium +110%
Contains more Potassium +45.2%
Contains more Zinc +764.7%
Contains more Manganese +2154.3%
Contains more Selenium +20%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Maple syrup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Contains more Iron +90.9%
Contains more Phosphorus +1350%
Contains less Sodium -66.7%
Contains more Copper +116.7%
Contains more Calcium +343.5%
Contains more Magnesium +110%
Contains more Potassium +45.2%
Contains more Zinc +764.7%
Contains more Manganese +2154.3%
Contains more Selenium +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
:
2
Maple syrup
Maple syrup
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +43.2%
Contains more Vitamin B5 +241.7%
Contains more Vitamin B6 +5900%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +43.5%
Contains more Vitamin B2 +4603.7%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Maple syrup
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 17% 294% 2% 3% 1% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +43.2%
Contains more Vitamin B5 +241.7%
Contains more Vitamin B6 +5900%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +43.5%
Contains more Vitamin B2 +4603.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
3
:
2
Maple syrup
Maple syrup
Contains more Protein +2650%
Contains more Fats +66.7%
Contains more Water +175.1%
Contains more Carbs +617.8%
Contains more Other +34.3%
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Maple syrup
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more Protein +2650%
Contains more Fats +66.7%
Contains more Water +175.1%
Contains more Carbs +617.8%
Contains more Other +34.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
:
1
Maple syrup
Maple syrup
Contains more Monounsaturated Fat +18.2%
Contains less Saturated Fat -83.3%
Equal in Polyunsaturated fat - 0.017
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Maple syrup
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +18.2%
Contains less Saturated Fat -83.3%
Equal in Polyunsaturated fat - 0.017

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
2
:
1
Maple syrup
Maple syrup
Contains more Glucose +23.1%
Contains more Fructose +148.1%
Contains more Sucrose +5790.9%
Onion
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
Maple syrup
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 Glucose +23.1%
Contains more Fructose +148.1%
Contains more Sucrose +5790.9%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Maple syrup
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
8%
Onion
26%
Maple syrup
Minerals Daily Need Coverage Score
8%
Onion
50%
Maple syrup

Comparison summary

Which food is lower in Sugar?
Onion
Onion is lower in Sugar (difference - 56.22g)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 39)
Which food is cheaper?
Onion
Onion is cheaper (difference - $3.8)
Which food is richer in vitamins?
Onion
Onion is relatively richer in vitamins
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.035g)
Which food is richer in minerals?
Maple syrup
Maple syrup is relatively richer in minerals
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. 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.