Potato vs. Maple syrup — In-Depth Nutrition Comparison
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A recap on differences between potatoes and maple syrup
- Potatoes have more vitamin B6, vitamin C, copper, iron, fiber, and phosphorus; however, maple syrup is higher in manganese, vitamin B2, zinc, and calcium.
- Maple syrup covers your daily manganese needs 118% more than potatoes.
- The glycemic index of potatoes is higher.
Food varieties used in this article are Potatoes, flesh, and skin, raw and Syrups, maple.
Infographic
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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.
| Contains more PotassiumPotassium | +100.5% |
| Contains more IronIron | +636.4% |
| Contains more CopperCopper | +511.1% |
| Contains more PhosphorusPhosphorus | +2750% |
| Contains less SodiumSodium | -50% |
| Contains more CalciumCalcium | +750% |
| Contains more ZincZinc | +390% |
| Contains more ManganeseManganese | +1354% |
| Contains more SeleniumSelenium | +50% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +22.7% |
| Contains more Vitamin B3Vitamin B3 | +1209.9% |
| Contains more Vitamin B5Vitamin B5 | +719.4% |
| Contains more Vitamin B6Vitamin B6 | +14800% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +656.3% |
| Contains more Vitamin B2Vitamin B2 | +3868.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.2mg | 2.908mg | 118% |
| Vitamin B2 | 0.032mg | 1.27mg | 95% |
| Vitamin B6 | 0.298mg | 0.002mg | 23% |
| Vitamin C | 19.7mg | 0mg | 22% |
| Carbs | 17.49g | 67.04g | 17% |
| Zinc | 0.3mg | 1.47mg | 11% |
| Copper | 0.11mg | 0.018mg | 10% |
| Iron | 0.81mg | 0.11mg | 9% |
| Calories | 77kcal | 260kcal | 9% |
| Calcium | 12mg | 102mg | 9% |
| Phosphorus | 57mg | 2mg | 8% |
| Fiber | 2.1g | 0g | 8% |
| Potassium | 425mg | 212mg | 6% |
| Starch | 15.29g | 6% | |
| Vitamin B3 | 1.061mg | 0.081mg | 6% |
| Vitamin B5 | 0.295mg | 0.036mg | 5% |
| Protein | 2.05g | 0.04g | 4% |
| Folate | 15µg | 0µg | 4% |
| Vitamin K | 2µg | 0µg | 2% |
| Choline | 12.1mg | 1.6mg | 2% |
| Vitamin B1 | 0.081mg | 0.066mg | 1% |
| Fats | 0.09g | 0.06g | 0% |
| Net carbs | 15.39g | 67.04g | N/A |
| Magnesium | 23mg | 21mg | 0% |
| Sugar | 0.82g | 60.46g | N/A |
| Sodium | 6mg | 12mg | 0% |
| Vitamin E | 0.01mg | 0mg | 0% |
| Selenium | 0.4µg | 0.6µg | 0% |
| Saturated fat | 0.025g | 0.007g | 0% |
| Monounsaturated fat | 0.002g | 0.011g | 0% |
| Polyunsaturated fat | 0.042g | 0.017g | 0% |
| Tryptophan | 0.021mg | 0% | |
| Threonine | 0.067mg | 0% | |
| Isoleucine | 0.066mg | 0% | |
| Leucine | 0.098mg | 0% | |
| Lysine | 0.107mg | 0% | |
| Methionine | 0.032mg | 0% | |
| Phenylalanine | 0.081mg | 0% | |
| Valine | 0.103mg | 0% | |
| Histidine | 0.035mg | 0% | |
| Fructose | 0.26g | 0.52g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
Protein:
0.04 g
Fats:
0.06 g
Carbs:
67.04 g
Water:
32.39 g
Other:
0.47 g
| Contains more ProteinProtein | +5025% |
| Contains more FatsFats | +50% |
| Contains more WaterWater | +144.7% |
| Contains more OtherOther | +138.3% |
| Contains more CarbsCarbs | +283.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.025 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.042 g
Saturated fat:
Sat. Fat
0.007 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.017 g
| Contains more Poly. FatPolyunsaturated fat | +147.1% |
| Contains less Sat. FatSaturated fat | -72% |
| Contains more Mono. FatMonounsaturated fat | +450% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
15.29 g
Sucrose:
0.17 g
Glucose:
0.31 g
Fructose:
0.26 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 SucroseSucrose | +34205.9% |
| Contains more GlucoseGlucose | +416.1% |
| Contains more FructoseFructose | +100% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g