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  6. Peanut butter vs. Maple syrup

Peanut butter vs. Maple syrup — In-Depth Nutrition Comparison

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Differences between Peanut butter and Maple syrup

  • Peanut butter has more Vitamin B3, Vitamin E , Phosphorus, Copper, Magnesium, Vitamin B6, and Vitamin B5, while Maple syrup has more Vitamin B2, and Manganese.
  • Maple syrup's daily need coverage for Vitamin B2 is 83% higher.
  • The amount of Saturated Fat in Maple syrup is lower.

The food types used in this comparison are Peanut butter, smooth style, without salt and Syrups, maple.

Infographic

Peanut butter 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.
Peanut butter
Peanut butter
7
:
3
Maple syrup
Maple syrup
Contains more Iron +1481.8%
Contains more Magnesium +700%
Contains more Phosphorus +16650%
Contains more Potassium +163.2%
Contains more Zinc +70.7%
Contains more Copper +2244.4%
Contains more Selenium +583.3%
Contains more Calcium +108.2%
Contains less Sodium -29.4%
Contains more Manganese +74.7%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
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 +1481.8%
Contains more Magnesium +700%
Contains more Phosphorus +16650%
Contains more Potassium +163.2%
Contains more Zinc +70.7%
Contains more Copper +2244.4%
Contains more Selenium +583.3%
Contains more Calcium +108.2%
Contains less Sodium -29.4%
Contains more Manganese +74.7%

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.
Peanut butter
Peanut butter
7
:
1
Maple syrup
Maple syrup
Contains more Vitamin E +∞%
Contains more Vitamin B1 +127.3%
Contains more Vitamin B3 +16087.7%
Contains more Vitamin B5 +3058.3%
Contains more Vitamin B6 +21950%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +561.5%
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 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 E +∞%
Contains more Vitamin B1 +127.3%
Contains more Vitamin B3 +16087.7%
Contains more Vitamin B5 +3058.3%
Contains more Vitamin B6 +21950%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +561.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
3
:
2
Maple syrup
Maple syrup
Contains more Protein +55425%
Contains more Fats +85500%
Contains more Other +514.9%
Contains more Carbs +200.5%
Contains more Water +2533.3%
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +55425%
Contains more Fats +85500%
Contains more Other +514.9%
Contains more Carbs +200.5%
Contains more Water +2533.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
1
Maple syrup
Maple syrup
Contains more Monounsaturated Fat +235727.3%
Contains more Polyunsaturated fat +73635.3%
Contains less Saturated Fat -99.9%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 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 +235727.3%
Contains more Polyunsaturated fat +73635.3%
Contains less Saturated Fat -99.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Peanut butter
Peanut butter
1
:
3
Maple syrup
Maple syrup
Contains more Starch +∞%
Contains more Sucrose +469%
Contains more Glucose +1130.8%
Contains more Fructose +333.3%
Peanut butter
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 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 Starch +∞%
Contains more Sucrose +469%
Contains more Glucose +1130.8%
Contains more Fructose +333.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Maple syrup Opinion
Net carbs 17.31g 67.04g Maple syrup
Protein 22.21g 0.04g Peanut butter
Fats 51.36g 0.06g Peanut butter
Carbs 22.31g 67.04g Maple syrup
Calories 598kcal 260kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g 0.52g Maple syrup
Sugar 10.49g 60.46g Peanut butter
Fiber 5g 0g Peanut butter
Calcium 49mg 102mg Maple syrup
Iron 1.74mg 0.11mg Peanut butter
Magnesium 168mg 21mg Peanut butter
Phosphorus 335mg 2mg Peanut butter
Potassium 558mg 212mg Peanut butter
Sodium 17mg 12mg Maple syrup
Zinc 2.51mg 1.47mg Peanut butter
Copper 0.422mg 0.018mg Peanut butter
Manganese 1.665mg 2.908mg Maple syrup
Selenium 4.1µg 0.6µg Peanut butter
Vitamin E 9.1mg 0mg Peanut butter
Vitamin B1 0.15mg 0.066mg Peanut butter
Vitamin B2 0.192mg 1.27mg Maple syrup
Vitamin B3 13.112mg 0.081mg Peanut butter
Vitamin B5 1.137mg 0.036mg Peanut butter
Vitamin B6 0.441mg 0.002mg Peanut butter
Folate 87µg 0µg Peanut butter
Vitamin K 0.3µg 0µg Peanut butter
Tryptophan 0.231mg Peanut butter
Threonine 0.525mg Peanut butter
Isoleucine 0.616mg Peanut butter
Leucine 1.546mg Peanut butter
Lysine 0.681mg Peanut butter
Methionine 0.265mg Peanut butter
Phenylalanine 1.202mg Peanut butter
Valine 0.782mg Peanut butter
Histidine 0.557mg Peanut butter
Trans Fat 0.075g Maple syrup
Saturated Fat 10.325g 0.007g Maple syrup
Monounsaturated Fat 25.941g 0.011g Peanut butter
Polyunsaturated fat 12.535g 0.017g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
62%
Peanut butter
26%
Maple syrup
Minerals Daily Need Coverage Score
84%
Peanut butter
50%
Maple syrup

Comparison summary

Which food is lower in Sugar?
Peanut butter
Peanut butter is lower in Sugar (difference - 49.97g)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 40)
Which food is cheaper?
Peanut butter
Peanut butter is cheaper (difference - $1.2)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 10.318g)
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.