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Orange vs. Maple syrup — In-Depth Nutrition Comparison

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Summary of differences between oranges and maple syrup

  • Oranges have more vitamin C, fiber, and folate, while maple syrup has more manganese, vitamin B2, zinc, and calcium.
  • Maple syrup covers your daily need for manganese, 125% more than oranges.
  • The amount of sugar in oranges is lower.

These are the specific foods used in this comparison Oranges, raw, all commercial varieties and Syrups, maple.

Infographic

Orange 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.
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 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 CopperCopper +150%
Contains more PhosphorusPhosphorus +600%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +155%
Contains more PotassiumPotassium +17.1%
Contains more ZincZinc +2000%
Contains more ManganeseManganese +11532%
Contains more SeleniumSelenium +20%
~equal in Iron ~0.11mg

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.
Orange
Orange
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 B1Vitamin B1 +31.8%
Contains more Vitamin B3Vitamin B3 +248.1%
Contains more Vitamin B5Vitamin B5 +594.4%
Contains more Vitamin B6Vitamin B6 +2900%
Contains more FolateFolate +∞%
Contains more CholineCholine +425%
Contains more Vitamin B2Vitamin B2 +3075%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Orange Maple syrup DV% diff.
Manganese 0.025mg 2.908mg 125%
Vitamin B2 0.04mg 1.27mg 95%
Vitamin C 53.2mg 0mg 59%
Carbs 11.75g 67.04g 18%
Zinc 0.07mg 1.47mg 13%
Calories 47kcal 260kcal 11%
Fiber 2.4g 0g 10%
Folate 30µg 0µg 8%
Calcium 40mg 102mg 6%
Vitamin B6 0.06mg 0.002mg 4%
Vitamin B5 0.25mg 0.036mg 4%
Magnesium 10mg 21mg 3%
Copper 0.045mg 0.018mg 3%
Protein 0.94g 0.04g 2%
Vitamin B1 0.087mg 0.066mg 2%
Phosphorus 14mg 2mg 2%
Sodium 0mg 12mg 1%
Vitamin B3 0.282mg 0.081mg 1%
Vitamin A 11µg 0µg 1%
Choline 8.4mg 1.6mg 1%
Potassium 181mg 212mg 1%
Fructose 0.52g 1%
Vitamin E 0.18mg 0mg 1%
Fats 0.12g 0.06g 0%
Net carbs 9.35g 67.04g N/A
Iron 0.1mg 0.11mg 0%
Sugar 9.35g 60.46g N/A
Selenium 0.5µg 0.6µg 0%
Saturated fat 0.015g 0.007g 0%
Monounsaturated fat 0.023g 0.011g 0%
Polyunsaturated fat 0.025g 0.017g 0%
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
3
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 +2250%
Contains more FatsFats +100%
Contains more WaterWater +167.8%
Contains more CarbsCarbs +470.6%
~equal in Other ~0.47g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
2
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 +109.1%
Contains more Poly. FatPolyunsaturated fat +47.1%
Contains less Sat. FatSaturated fat -53.3%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.