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Prunes vs. Maple syrup — In-Depth Nutrition Comparison

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The main differences between Prunes and Maple syrup

  • Prunes have more Vitamin K, Copper, Fiber, Vitamin B6, Potassium, Vitamin B3, Iron, and Phosphorus, however, Maple syrup have more Manganese, and Vitamin B2.
  • Daily need coverage for Manganese from Maple syrup is 113% higher.

Food types used in this article are Plums, dried (prunes), uncooked and Syrups, maple.

Infographic

Prunes 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.
Prunes
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
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 MagnesiumMagnesium +95.2%
Contains more PotassiumPotassium +245.3%
Contains more IronIron +745.5%
Contains more CopperCopper +1461.1%
Contains more PhosphorusPhosphorus +3350%
Contains less SodiumSodium -83.3%
Contains more CalciumCalcium +137.2%
Contains more ZincZinc +234.1%
Contains more ManganeseManganese +872.6%
Contains more SeleniumSelenium +100%

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.
Prunes
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 2% 47% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
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 +2223.5%
Contains more Vitamin B5Vitamin B5 +1072.2%
Contains more Vitamin B6Vitamin B6 +10150%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +531.3%
Contains more Vitamin B1Vitamin B1 +29.4%
Contains more Vitamin B2Vitamin B2 +582.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
3
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 +5350%
Contains more FatsFats +533.3%
Contains more OtherOther +461.7%
~equal in Carbs ~67.04g
~equal in Water ~32.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
2
43% 26% 31%
Saturated Fat: Sat. Fat 0.088 g
Monounsaturated Fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 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 +381.8%
Contains more Poly. FatPolyunsaturated fat +264.7%
Contains less Sat. FatSaturated Fat -92%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
4
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 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 StarchStarch +∞%
Contains more GlucoseGlucose +1491.3%
Contains more FructoseFructose +2294.2%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +38780%
~equal in Lactose ~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.
Prunes 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
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Prunes Maple syrup Opinion
Calories 240kcal 260kcal Maple syrup
Protein 2.18g 0.04g Prunes
Fats 0.38g 0.06g Prunes
Vitamin C 0.6mg 0mg Prunes
Net carbs 56.78g 67.04g Maple syrup
Carbs 63.88g 67.04g Maple syrup
Magnesium 41mg 21mg Prunes
Calcium 43mg 102mg Maple syrup
Potassium 732mg 212mg Prunes
Iron 0.93mg 0.11mg Prunes
Sugar 38.13g 60.46g Prunes
Fiber 7.1g 0g Prunes
Copper 0.281mg 0.018mg Prunes
Zinc 0.44mg 1.47mg Maple syrup
Starch 5.11g Prunes
Phosphorus 69mg 2mg Prunes
Sodium 2mg 12mg Prunes
Vitamin A 781IU 0IU Prunes
Vitamin A 39µg 0µg Prunes
Vitamin E 0.43mg 0mg Prunes
Manganese 0.299mg 2.908mg Maple syrup
Selenium 0.3µg 0.6µg Maple syrup
Vitamin B1 0.051mg 0.066mg Maple syrup
Vitamin B2 0.186mg 1.27mg Maple syrup
Vitamin B3 1.882mg 0.081mg Prunes
Vitamin B5 0.422mg 0.036mg Prunes
Vitamin B6 0.205mg 0.002mg Prunes
Vitamin K 59.5µg 0µg Prunes
Folate 4µg 0µg Prunes
Choline 10.1mg 1.6mg Prunes
Saturated Fat 0.088g 0.007g Maple syrup
Monounsaturated Fat 0.053g 0.011g Prunes
Polyunsaturated fat 0.062g 0.017g Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Fructose 12.45g 0.52g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Maple syrup
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Prunes
24%
Maple syrup
Minerals Daily Need Coverage Score
32%
Prunes
50%
Maple syrup

Comparison summary

Which food is lower in Sugar?
Prunes
Prunes is lower in Sugar (difference - 22.33g)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 25)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $2)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.081g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.